Alternating Crunch
Strengthen your core! This crunch variation targets upper and lower abs for a more effective workout.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Start Position: Begin by lying flat on your back on a mat with your legs raised so that your thighs are perpendicular to the floor and your knees are bent at a 90-degree angle. Your arms should be raised straight up towards your feet.
Action: Engage your core and lift your shoulders off the mat while simultaneously pressing your hands towards your feet as you perform a crunch motion. Try to keep your chin slightly tucked to prevent strain on your neck.
Top of Movement: At the top of the movement, your upper torso and arms should move towards your toes, and your toes and knees should move towards your hands. The aim is to contract the abdominals and slightly lift your hips off the floor.
Pause and Lower: Pause at the top for a brief moment, ensuring you feel the contraction in your abs. Then slowly lower your shoulders and hips back down to the starting position while maintaining control and not letting your limbs touch the ground between repetitions.
Repeat: Repeat for the desired number of repetitions and sets. Ensure you perform the exercise in a controlled manner, focusing on the engagement of the abdominal muscles throughout the movement. Avoid using momentum or swinging your legs and arms to complete the movement.
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