Workout Routines: Working Those Abs - The Crunch Workout

You hate that inner tube middle you are getting and no matter what you do, you can't seem to get rid of it. Love handles, beer belly...it doesn't matter what you call it it's still a nuisance that you abhor. Part of the problem is that you may be on the best diet available, but you are not utilizing the right exercises. You want to strengthen the abdominal muscles and in order to do that you need to add a crunch workout to your exercise regimen.

When you work with a crunch workout, you are focusing on the muscle groups known as the rectus abdominis and the obliques. In men, these are the muscles that give them that rippled six pack look. Most woman do not work these muscles quite as intensely as men do - unless your just happen to be a professional female body builder - but it is important to have good muscle tone in the stomach. These exercises are also very good to help you get rid of that baby belly your beloved child left you.

The following exercises have been studied and are used in gyms and health clubs all over the world. They are very effective in helping you strengthen these muscles and they are all part of a good crunch workout.

Vertical Leg Crunch

Lie on you back on a mat on the floor and raise your legs straight up crossed at the knees. Contract your stomach muscles to raise your shoulders off the mat. Imagine you are trying to crush your chest to your feet. When you reach the top of movement, crunch your muscles as if you are shoving your belling button into your spine. Lower your legs and repeat the movement 12 to 16 times.

Overhead Crunch

This exercise uses the upper part of the abdominal muscles. Lie on you back on a mat on the floor and stretch your arms above your head with your hands clasped together. Keep them against your ears. Contract your stomach muscles and raise your shoulder up off the mat with your arms still above your head. Lower and repeat 12 to 16 times.

Reverse Crunch

In this exercise, you are using the lower portion of the abdominal muscles. Once again, lie on your back on a mat on the floor and clasp your hands behind you head. Bring your knees in towards your chest in a 90 degree angle and cross your feet at the ankles. Contract your abs in such a way that you raise you hips up, pushing your legs up towards the ceiling. Lower and repeat 12 to 16 times.

Full Vertical Crunch

Lie on your back on a mat on the floor and lift your legs towards the ceiling. Lightly cup your hands behind your head and contract your muscles to lift your shoulders off the mat. While you are doing this, press your heels towards the ceiling. Your body will be in a 'U' shape. Lower your shoulders and head back to the mat and repeat 12 to 16 times.