Crunches are one of the best exercises for working your upper abdominals:
1. Lie flat on your back on a mat with crossed arms and hands at the top of your chest. Your feet should be flat on the floor with your knees bent at 90 degrees.
2. Contract your abs to raise your upper back and bring your chest towards your knees
3. When you reach the top – pause for a few seconds whilst contracting your abs and then slowly move your lower torso towards the ground.
Gym Ball Crunch
It’s a great idea to use a gym ball as your core muscles are additionally used to maintain stability throughout the exercise:
1. Rest your back over the top of a gym ball and follow the same procedure as a standard crunch
Applying extra weights works your core muscles even harder to move the additional weight
1. Hold one dumbell with both hands over your chest and repeat the standard crunch exercise
This type of crunch ensures that your muscles are managing the weight throughout the exercise and therefore working your abs harder:
1. Rest on your knees on a mat in front of a cable
2. Hold the cable in front of your head with both of your bands
3. With the cable as resistance, lower your chest and bring your chest as far as possible towards the floor