The crunches as most of you know are among the best exercises in order to shape up the abs. The problem though is that more often than not, the crunches are confused with sit ups. There is different from crunches; in fact sit ups are not recommended because it can cause injuries particularly if you do not know where to place the weight of your body.
The crunches on the other hand are much safer to perform and at the same time, the crunches produce better and faster results. You also have to know that different crunches target different muscles and thus, here are two of the basic crunch routines for your lower and upper abs.
1. The basic upper abs crunch - To start the routine, lie on your back as a start position and keep your knees bent and your feet rested on the floor. Keep your neck and head in a relaxed position and position your hands on the sides of your head. Using your upper abs, curl your upper torso in such a manner that your shoulder blades lift off from the floor. As you curl, have your chest bone aimed toward your belly bottom. Then contract the abs and then lower down your torso with your shoulder blades lightly touching the ground. Repeat the process and make sure to maximize the contraction by making a full breath at the bottom of every repetition and then holding your air as you contract upwards. As you reach the top, squeeze your abs and in two counts, contract them and then release. Breathe out then return to the start position again.
2. Reverse lower abs crunch - The routine is easier for females than males since females have shorter upper body and longer legs which makes the crunch easier. To start the routine, lie on your back and keep your knees bent and position your feet at least six (6) inches above the floor. Place your hands behind your head and keep your feet close to your hips and then contract it as you lower your abs. Slowly bring your knees closer to your chest, lift your butt off to the floor and slowly lower it down again to start position as you curl your lower body. To add challenge to the crunch, use an incline bench as this would add gravity and resistance as you place your hips lower than your chest.
Both routines can be done in a more difficult degree if you make use of incline benches or foam rollers in order to maximize the contractions. Nevertheless, what is important is to keep the contraction in a controlled manner.
Finding the perfect Workout Routines takes time and effort. These best workout routines is a great place to start if a person is interested in flat abs. The P90X workout routines is also another workout that will help develop flat abs.