Abs Exercises -- Variations Of The Old Favorite

Crunches are the favored exercise for abdominal muscle development. There are lots of abs exercises, but the crunch is by far the most widely used. It is simple and effective. Regardless, it has a few drawbacks, and so some variations have been invented to try to address them.

Try out these abs exercises to find a better way for you, or just to add some variation to your routine. After all, if you keep it fresh, you'll stay interested and motivated longer.

Exercise Ball Crunch: With much-needed lower back support.

One major issue with crunches is that sometimes your bottom hurts from the pressure. With your bum acting as fulcrum, the bones pinch the thin flesh around them against the floor. A mat makes it more bearable. Do it on an exercise ball though, and you'll find it more comfortable and enjoyable.
1. Set the ball against a wall or corner and the floor. This will give it stability and prevent you from hurting yourself.
2. Lie on the ball, maximizing support on the mid and lower back.
3. Do your crunches as you normally do, keeping your feet flat on the floor.
This is ranked pretty highly amongst abs exercises, since it finds the best balance between comfort and efficacy. If you had to choose just one from all the abs exercises, this should be your choice. The only downside is it needs an exercise ball, unlike the do-anywhere basic crunch.

Vertical Leg Crunch: Not for the leg-conscious.

This one has you lying on the floor or mat, as with the classic. The difference is that instead of keeping your feet on the ground, you are to stretch your legs up, getting them as close to vertical as possible. Needless to say, you can't be shy about your legs with this one.
1. Lie on the floor. Raise your legs up, keeping them as close to each other as possible.
2. Lift your chest and shoulder blades by contracting your abdominal muscles.
3. At the maximum point, perform a small backward motion with your abs, as if bringing your navel to your spine.
4. Slowly lower your upper torso to the flat position. Repeat.
It is a little more comfortable than the standard, but requires a bit more balance. Next on our list of abs exercises is the long arm crunch.

Long Arm Crunch: Changes the focus.

This exercise changes the area of exertion. Rather than putting strain on across the abdominal plane or at the middle as with the standard crunch, the long arm crunch focuses power in the upper abdominals, which can be quite tough to exercise. To perform:
1. Lie on a mat or on the floor. Extend your arms behind your head, clasping your hands together.
2. Lift your shoulder blades by contracting your abdominal muscles. Keep your arms straight.
3. If you feel neck pain, support your head with one hand. Alternate hands regularly.
4. Lower your body to the flat position. Repeat.