Lie on your back on the floor. Using a mat or carpeted surface is more comfortable.
Bend your knees. Your feet can be flat on the floor, or you can keep them suspended in the air during your crunches for a little extra crunch.
Cross your arms in front of your chest. You can also place your hands behind your neck or head, but many people tend to pull their head or neck up during the exercise, which can place extra strain on the spine. Your head and neck should be resting on your hands.
- For increased resistance, you can hold weight on your chest or behind your head.
Relax your abs before doing another crunch.
Lie on your back on the floor. Put your hands on your stomach or palms down at your sides.
Lift your feet off the floor. You can either have your knees bent at a 90 degree angle, or you can point your feet in the air with your legs as straight as you can get them.
Lift your hips off the ground, using your abs. Be careful not to push down with your hands, back, or head. If you can't lift your hips using just your abs, you'll need to build more strength with regular crunches. Otherwise, you're just wasting energy while other parts of your body do the work.
Follow the steps for regular crunches, but instead of lifting both shoulders off the ground equally, lift one shoulder towards the opposite direction (left shoulder towards right, right shoulder towards left). Alternate shoulders. This targets the obliques (the muscles at your sides).
Follow the steps for regular crunches, but lean both legs to one side (still bent, knees together, close to floor). Lift both shoulders off the ground simultaneously like in a regular crunch. Since your torso is twisted, you will feel it in your side. Do several crunches on one side, then move your legs over and repeat on the other side.
Stand and hold onto the cable.
Pull the weight down by curling your back and engaging your abs.