4 Ways How to Do Crunches: Get Your Abs Ready for Upcoming Summer Holiday!Mar 05, 2021 11:43 PM How to Do Crunches - Photo by Keifit from Pixabay
Tripboba.com - The summer is around the corner but your abs are nowhere to be seen? Or your belly fat is lost in control due to the freezing winter? Then, you need to do crunches to be able wearing your favourite crop tee or your cute bikinis this upcoming summer.
Are you looking for a way how to do crunches at home? Then, look no further, in this article Tripboba will explain to you how to do crunches properly so your abs will show up in no time!
Let's get a change on your sweat pants and get your mat!
How to Do Bicycle Crunches
Bicycle crunches are the most effective to build abs for female and male. Even though it may a little hard for women due to the estrogen, it still worth to try if you plan to wear your favourite bikinis this upcoming summer. Besides, doing bicycle crunches will make it possible to lose some weights and belly fat. So, follow these step-by-step on how to do crunches!
Step 1. Lie flat on the floor on your back and interlace the fingers behind the head and bring the knees toward the chest while pressing the lower back into the floor.
Step 2. Then, twist your body toward the right side and bringing your left elbow and right knee closer together. After that, extend your left leg at the same time.
Step 3. After that, reverse the motion and twisting to the left side while bringing the right elbow and left knee toward each other and extending the right leg.
Step 4. Repeat the exercise 20 times, then take some rest. After that do two sets more and your abs will be showing up in no time.
How to Do Reverse Crunches
As one of the most popular crunches, reverse crunches also a piece of cake exercise that you can do yourself at home. Let's check the step-by-step how to do crunches in reverse below to get your summer body!
Step 1. Lie faceup on the floor with your palms facing down and bend your hips and knees 90 degrees.
Step 2. Then, raise your hips off the floor and crunch them inward. Your knees should move toward your chest and your hips and lower back should raise up off the floor.
Step 3. Pause the previous state and then slowly lower your legs until your heels nearly touch the floor. Do not change the bend in your knees from start to finish.
Step 4. Repeat this exercise about 20 times then take some rest. After that do two sets more for a better result.
How to Do Crunches Properly
Even though it is easy to do, but by doing crunches properly, you can effectively reach your abs goals. Besides, helping you develop your core muscles and strength, by doing crunches properly you can improver your posture, mobility, flexibility, and balance. Below, will show you how to step-by-step how to do crunches properly.
Step 1. Lie your back on the floor with your feet flat and knees bent. then adjust your feet so they are hip-width apart.
Step 2. After that, support your head by placing your hands behind your head but do not lock your fingers together and keep your thumbs behind your ears.
Step 3. You need to make sure that your elbows are out to your sides but it should be slightly rounded in. Then, tilt your head down slightly so your chin is in but still a few inches apart from your chest.
Step 4. Now, start your crunches by pulling your abs inward gently and using the abs muscles. Then, curl up so your head, neck, and shoulder blades are off the floor.
Step 5. Hold for a second at the top and then slowly back yourself down to the starting position. Repeat these steps at least 20 times per set and say hi to your perfect abs!
How to Do Side Crunches
Last but not least variant of crunches that you can do yourself at home is side crunches. Without wasting time any more, let's figure out how to do crunches by side.
Step 1. Lie on the mat in a facing upward position with your knees bent and your feet flat on the mat. You need to make sure that your heels about a foot away from your glute muscles.
Step 2. From the current position, lower both legs to the right side of your body. Your right leg should be touching the ground and your left leg should be stacked on top of the right. Make sure that your upper back and shoulders be flat on the mat.
Step 3. After that, engage your core with your hands behind your head or crossed in front of your chest and slowly lift your shoulders back off the ground.
Step 4. You will get one crunch by lower your body back down to the starting position with control.
Step 5. Repeat the exercise 20 times, then take some rest. After that do two sets more and your abs will be showing up in no time.