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Pro Tip: Resist the urge to swing your arms around to aid in the movement.

Pause in this position, and then reverse the movement making sure to keep tension in the abs.

Your arms should be lifted upwards and out in front of you as if you are trying to touch your heels.

Lift the torso upwards while simultaneously pulling the knees up to the chest.

Lie on your back with your arms and legs extended.

This exercise works similar muscle groups to the tuck crunch and is roughly the same difficulty. The cocoon crunch is like the tuck crunch, however, the hands start extended behind your head and the end “tuck” position is different. Keeping this movement slow and controlled will help you feel the muscles working better.

Pro Tip: Think about lifting your torso up first, and then add a rotation at the top. Lower yourself down, and extend both legs out front again, and then repeat reps, making sure to alternate every rep (right elbow to left knee, left elbow to right knee).When you are almost at the top of the crunch, rotate your torso so that your left elbow touches your right knee.Perform a crunch, lifting your torso up off the ground but still keep your lower back flat on the floor.

With the legs straight out in front of you, either keep your feet on the floor or keep them up off the ground a few inches.Place your hands either behind your head or across your chest.Lie on the ground with your lower back flat against the floor.This is a more advanced crunch exercise, so be sure you are able to do regular crunches and reverse crunches properly before attempting this. This bodyweight crunch is a combination exercise that trains both the standard crunch and the obliques by adding a twisting movement. Note for Fitbod Users: All 15 of the crunch variations below can be found in the Fitbod app, and each one comes with a video explaining proper form to go along with the how-to sections below. 15 Types of Crunchesīelow are 15 of the best crunch variations to add to your workouts. If you’re looking for more core workouts, check out the Fitbod app and get 3 free workouts. Balance Trainer Cable Crunch with Side Bendsīelow I’ll describe each of these crunch variations, including how to do them properly and who would benefit the most.Whether you’re a beginner or advanced, there’s a crunch variation for you. They are easy to perform, require little to no equipment, and have a ton of variations.

Crunches are a staple of most ab workout plans, and rightfully so.