Do You Hate Sit Ups? Try Out These 13 Variation Tricks!
Who doesn’t want killer abs, right? But while getting a chiseled midriff might be high up on most people’s exercise goals, ab workouts are not only hard work but often seems to be pretty monotonous. Luckily there’s more than one way to do classic crunches to sculpt the perfect abs of your dreams. Take a look at how to do our top 13 abs exercise variations for your next workout!
#1 Standard Crunch And Sit-up
Before you get going with cool new ab moves, it’s really important to nail the basics first. Perfecting your technique with the classic exercises is the basis of doing the other variations well and avoiding injury. For the crunch, lie on your back with your knees bent at roughly 90° and put your hands behind your head with the elbows out. Exhale, contract your abs and lift your head and shoulder blades off the ground. Never strain your neck and keep your chin up. Inhale as you lower back down so that your head is hovering just off the ground and repeat. For the sit-up it’s essentially the same but your goal is to raise from lying down to sitting up in one fluid motion. Avoid letting your chin tuck into your chest, and only use the strength of your abs to pull you up all the way into a seated position.
#2 Raised Leg Crunch
Want to try a simple variation of the classic crunch then look no further. This incorporates a reverse crunch and requires more stability.
#3 Crunchy Frog
Begin seated with your knees bent and tucked into your chest. Lean back slightly and straighten your legs while spreading your arms out at your side. Bring your arms and legs back into the starting position and repeat.
#4 Swiss Ball Sit-Up
It might look comfy on that ball, but crunches on a Swiss ball are still great for your body. Keep your knees at a 90° angle and support the middle of you back with the ball. Be careful not to let you head or neck arch too far backward during the downward movement and let your abs do all the hard work on the way back up.
#5 Bicycle Crunch
A common crunch variation that works both your abs and obliques while improving balance and coordination too.
#6 Kick Crunch
Did you know crunches don’t have to be done on the floor? Stand tall and kick your right leg up, bringing your left hand to your right toes, then repeat on the other side.
#7 Medicine Ball V-ups
Regular V-ups are a nice crunch variation in their own right, but if they somehow weren’t challenging enough for you, try adding a medicine ball into the mix. Just be careful not to compromise your form by picking too heavy a weight.
#8 Scissor Kicks
This looks a bit silly but your abs won’t be laughing! Keep your legs perfectly straight and your back flat on the ground, and just see how long you can go for.
#9 Burpee Sit-Up
Ah, the dreaded burpee! Throw in a sit-up if you dare!
#10 Russian Twist
You’ll quickly feel the burn here as you have to focus not only on maintaining your balance while twisting from side to side, but also on keeping your core engaged so that your back stays off the floor. Avoid arching your back!
#11 The Bruce Lee
This is a real toughie! Lie on a bench, grip the top of the bench with your arms bent and your elbows in line with your ears. Raise your legs up, followed by your abs and upper body, and then slowly lower your entire body down in a straight plank until you’re back to the start.
#12 Boxing Sit-Ups
Throw in a few jabs into a regular sit-up routine to work your arms and keep yourself entertained.
#13 Team Sit-Ups
Who says getting perfectly sculpted abs can’t be a social affair? Grab a friend, lie down opposite each other and high five every time you complete a rep. This is a great motivator! Or you can make things even more interesting & challenging by passing a weight to your partner.