You want strong, defined abs, and you're willing to work hard for them, right? Then get on the floor and bust out this 100-rep crunch workout. This circuit involves five crunch variations. Do 10 reps of each and repeat this 50-rep circuit twice.
Or for an even more intense ab-burn, do each exercise for 20 reps and do all 100-reps at once. If this is more than your abs can handle, just do five reps of each and repeat that 25-rep circuit four times, taking breaks when you need to.
Crunchy Frog
- Begin sitting, balanced just behind your sits bones, and rock back slightly to lift your feet off the floor; gently pull your knees to your chest.
- Exhale, pull your navel to your spine, and lean back slightly as you open your arms to the sides and straighten your legs.
- Inhale and return to the starting position to complete one rep.
- Perform 10 reps.
V Crunch
- Lie on your back, and lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
- Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and your lower back pressed into the mat.
- Repeat the crunch motion to complete one rep.
- Do 10 reps.
Bicycle Crunches
- Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Interlace your fingers, and put your hands behind your head.
- Bring your knees in toward your chest, and lift your shoulder blades off the ground.
- Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
- Now switch sides, and do the same motion on the other side to complete one rep (and to create the "pedaling" motion).
- Do a total of 10 reps.
Reverse Crunch
- Lying on your back, lift your legs in the air with your knees bent. Place your hands on the floor beside you.
- Without momentum, use your lower abs to slowly curl the hips off the floor and into your chest. Slowly lower them back to the starting position.
- This counts as one rep.
- Perform 10 reps.
Butterfly Crunch
- Lie on your back with your knees open and the soles of your feet together (in a butterfly position). Lengthen your arms overhead so they are resting on the floor.
- Exhale and bring your hands and knees toward each other, performing a full-body crunch. Your shoulder blades should be off the mat as you perform a small reverse crunch, lifting your pelvis a bit off the mat. Hold this position for a moment, and really feel your abs squeezing.
- Slowly lower your arms and feet back to starting position to complete one rep.
- Do 10 reps.
- You're halfway there! Repeat this 50-rep circuit once more. Then reward your efforts with the stretch below.
Cobra Pose
After working your abs so thoroughly, roll over onto your belly and do this stretch — it'll feel sooo good.
- Lie on your stomach and bring your legs together so your knees are touching. Extend your arms straight out in front of you.
- As you lift your head up off the ground, slowly walk your hands in, keeping your hips and thighs on the ground, but gently arching your lower back. Walk them in as far as you want, keeping your elbows slightly bent. If your back is really flexible, you can begin to straighten your arms.
- Actively roll your shoulders back and down away from your ears, elongating your neck. Keep looking in front of you, or if you want more of a stretch, drop your head back between your shoulder blades.
- Stay here, opening through the chest, making sure to relax all your muscles (don't clench your butt). After five deep breaths, slowly lower your chest back to the ground. Lay your arms next to the sides of your body and bring one cheek to the ground.