{"id":47813,"date":"2022-12-16T04:11:49","date_gmt":"2022-12-16T04:11:49","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47813"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"crunch-variations","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/crunch-variations\/","title":{"rendered":"10 Crunch Variations To Spice Up Your Workout"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#What_Is_A_Crunch_Variation\" >What Is A Crunch Variation?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#How_Many_Calories_Do_You_Burn_Doing_Ab_Crunch_Variations\" >How Many Calories Do You Burn Doing Ab Crunch Variations?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#Crunch_Variations\" >Crunch Variations<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#Crunch_Variations_%E2%80%93_Bicycle_Crunch\" >Crunch Variations &#8211; Bicycle Crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#Crunch_Variations_%E2%80%93_Reverse_Crunch\" >Crunch Variations &#8211; Reverse Crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#Semi-Vise_Crunch\" >Semi-Vise Crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#Warrior_Crunches\" >Warrior Crunches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#Hover_Crunch\" >Hover Crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#Quadruped_Crunch\" >Quadruped Crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#Offset_Arm_Crunch\" >Offset Arm Crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#Figure_4_Crunch\" >Figure 4 Crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#Offset_Torso_Crunch\" >Offset Torso Crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#Crunch_Variations_%E2%80%93_Side_Balance_To_Double_Crunch\" >Crunch Variations &#8211; Side Balance To Double Crunch<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#Do_Crunch_Variations_Actually_Work\" >Do Crunch Variations Actually Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#What_Is_The_Most_Effective_Crunch_Variation\" >What Is The Most Effective Crunch Variation?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#What_Is_A_Good_Substitute_For_Crunches\" >What Is A Good Substitute For Crunches?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">For many, there is nothing worse than an ab workout.\u00a0 But strengthening the core is essential for a robust and healthy body. Having that ideal six-pack is a dream many of us strive for, yet when we skip out on crunches we don\u2019t get very far on that dream. If you dread your routine or aren\u2019t seeing the results you have been expecting, maybe it\u2019s time to spice things up with some crunch variations.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Spice_Up_Your_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">Because traditional crunches are limited in scope, variations are a great way to reach other muscles you haven\u2019t been touching. If you haven\u2019t been getting results, this could be the reason why. Adding variety to your workout could be the answer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We will focus on different variations to boost your core strengthening <a href=\"https:\/\/betterme.world\/articles\/core-exercise-postpartum\/\">workouts<\/a> and how to perform the exercises. After all, if you don\u2019t know how to do them, you will miss out on an essential part of your workout regime.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Crunch_Variation\"><\/span><strong>What Is A Crunch Variation?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An ab crunch variation is any change to the traditional crunch that creates an additional challenge to the exercise. It can be anything from raising your legs to holding the crunch for a specific time. The result is a more potent workout that will fuel your core muscle building, getting you one step closer to a washboard stomach. (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/3675\/supercharge-the-ab-crunch\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Calories_Do_You_Burn_Doing_Ab_Crunch_Variations\"><\/span><strong>How Many Calories Do You Burn Doing Ab Crunch Variations?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is no specific answer to this question. The number of calories you burn doing ab crunch variations will vary based on several factors, including your current weight, height, age, and sex. The intensity and duration of the activity will also play a significant role in the number of calories burned (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319731\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Unfortunately, despite what seems to take more effort to complete variations, they burn the same number of calories as traditional crunches.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Crunch_Variations\"><\/span><strong>Crunch Variations<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">With so many different crunch variations available, you may wonder where to start. We will focus on a few of the most popular methods, breaking them down into step-by-step instructions. Let\u2019s get started!<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Crunch_Variations_%E2%80%93_Bicycle_Crunch\"><\/span><strong>Crunch Variations &#8211; Bicycle Crunch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The bicycle crunch is one of the most popular oblique crunch variations and offers a challenge. It will target several <a href=\"https:\/\/betterme.world\/articles\/3-best-exercises-to-lose-belly-fat-after-50\/\">abdominal muscles<\/a>, achieving results that a traditional crunch cannot. Follow these easy steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees at a 90-degree angle and in line with your hips.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With bent elbows, place your hands behind your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Contracting your abs, bring your shoulders off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Touch your right elbow to your left knee by bringing them both together. At the same time, straighten your right leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the traditional crunch position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Touch your left elbow to your right knee by bringing them both together. At the same time, straighten your left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position. This is one repetition (\u200b\u200b<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/best-exercises-abs-general#1\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/types-of-crunches\/\"><i>Types Of Crunches To Boost Your Abs Workout Routine<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Spice_Up_Your_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-32601 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-1024x576.jpg\" alt=\"crunch variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Crunch_Variations_%E2%80%93_Reverse_Crunch\"><\/span><strong>Crunch Variations &#8211; Reverse Crunch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A reverse crunch is performed with the body\u2019s lower half. It is an excellent exercise for the lower abdominal muscles that a traditional crunch cannot reach. You can complete a reverse crunch with the following steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat on the floor. Keep your arms spread out to the side and your palms face down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale gently, contract your core muscles, and lift your feet off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using your abdominal muscles, pull your knees toward your head without breaking their position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curl your spine until you cannot move it upward any further.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position as long as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale slowly, then gently roll your body back down to the mat until you lie flush on the floor.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/exercise-library\/76\/reverse-crunch\/\"><span style=\"font-weight: 400;\">American Council On Exercise<\/span><\/a><span style=\"font-weight: 400;\"> advises that maintaining proper form during this exercise is essential to prevent harm to the lower back. You should control all movements, ensuring your knees never move past your hips (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/exercise-library\/76\/reverse-crunch\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">)\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Semi-Vise_Crunch\"><\/span><strong>Semi-Vise Crunch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For this variation, you\u2019ll need a stability ball. You will create a vise between your arm and leg while performing your workout to increase the intensity. The harder you squeeze the ball, the more intense <a href=\"https:\/\/betterme.world\/articles\/tabata-intervals\/\">your workout<\/a>. This is what to do:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your right leg lifted slightly. Then, place the stability ball on your right thigh just above your knee, lightly holding it in place with the palm of your right hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Contracting your abs, lift your right leg and upper torso from the floor while maintaining tension on the ball and keeping your arm straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue to raise your leg and torso. You will notice that the ball naturally rolls up your leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position slowly, lowering your leg nearly to the floor (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/6521\/4-crunch-variations-that-hit-the-core\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Spice_Up_Your_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-32604 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1024x576.jpg\" alt=\"crunch variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warrior_Crunches\"><\/span><strong>Warrior Crunches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Warrior crunches are a side crunch variation that takes things up a notch, incorporating your thighs, glutes, and quads into the workout. This is nowhere near your standard crunch as you perform this maneuver while standing. Here\u2019s how to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position yourself with your feet a little farther apart than hip-width and point them facing outward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands behind your head as if performing a traditional crunch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat as far as you comfortably can.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Without leaning forward or backward, bend your body to one side as far as you can.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the upright position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the other side of the body (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/best-core-exercises#summary\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Spice_Up_Your_Workout\">start transforming your life now<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hover_Crunch\"><\/span><strong>Hover Crunch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You\u2019ll have to be mindful of this <a href=\"https:\/\/betterme.world\/articles\/standing-core-exercises\/\">exercise<\/a> as muscle fatigue develops. Additionally, there is the risk that you could mistakenly initiate movement from your neck instead of your abdominals, which could be very harmful.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your back with your fingertips behind your head and your right leg extended, hovering over the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your left leg to 90 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping both legs in these positions, perform abdominal crunches.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the legs switched (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/3675\/supercharge-the-ab-crunch\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Quadruped_Crunch\"><\/span><strong>Quadruped Crunch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The quadruped crunch is another alternative that literally keeps you on your toes. You won\u2019t be lying down for this one.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in an all-fours position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tucking your toes under, use your core to lift both knees two inches off the ground. This will create a neutral spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your right leg behind you. Your toes and hips should be pointed downward to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using your abs, bring your right knee toward your chest, then extend the leg back behind you (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/3675\/supercharge-the-ab-crunch\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Spice_Up_Your_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-32602 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1024x576.jpg\" alt=\"crunch variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Offset_Arm_Crunch\"><\/span><strong>Offset Arm Crunch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For the offset arm crunch, you\u2019ll need a stability ball. This time, you\u2019ll be balancing on it while performing your workout. You will intentionally create an imbalance that your abs must counteract, providing an <a href=\"https:\/\/betterme.world\/articles\/best-ab-workouts-for-women\/\">intense exercise<\/a> session. Follow these steps for this variation:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place one hand behind your neck as in the position of a traditional crunch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the other hand to the side, arm straight, and palm up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using your abs, lift your chest in a crunching motion, stopping when you feel the tension decrease.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position slowly and in a controlled manner.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The best way to perform this technique is to pretend your arm is not extended. You want to act like you are doing a regular crunch to achieve the correct results (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/6521\/4-crunch-variations-that-hit-the-core\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Figure_4_Crunch\"><\/span><strong>Figure 4 Crunch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This interesting take on crunches has you shape your body into a figure 4 to up the ante on your abdominal workouts.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your arms extended over your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cross your right leg over the left with the left leg extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift both legs with one count.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your upper body with one count.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the upper body and legs at the same time with four counts.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Notice that it takes twice as long to complete the last step as it does to complete steps 3 and 4 combined (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/3675\/supercharge-the-ab-crunch\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/crunch-vs-sit-up\/\"><i>Crunch Vs. Sit-Up: Which Is The Best Exercise To Work Your Core And Why?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Spice_Up_Your_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-32587 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-1024x576.jpg\" alt=\"crunch variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Offset_Torso_Crunch\"><\/span><strong>Offset Torso Crunch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You\u2019ll need a stability ball for this variation. You\u2019re going to deliberately create a situation of imbalance that you must use your abs to control.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While on the stability ball, place both hands behind your neck in the traditional crunch position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift your torso slightly to the left, just off-center on the ball.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform a crunch, stopping when you feel your abdominal tension decrease. At this point, your shoulders should be nearly over your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You may notice a small amount of rotation during this variation. It is unavoidable as you are off-center on the stability ball. However, you should try to minimize it as much as possible. Doing this will increase the use of your abs beyond what a traditional crunch will do (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/6521\/4-crunch-variations-that-hit-the-core\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Crunch_Variations_%E2%80%93_Side_Balance_To_Double_Crunch\"><\/span><strong>Crunch Variations &#8211; Side Balance To Double Crunch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Our final variation involves a lot of variety in movement. Follow these steps to complete this ab <a href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/\">crunch<\/a> variation:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on your right side with your arms overhead.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your legs together, raise them slightly off the floor and maintain this position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smoothly and in one motion, roll onto your back, bringing your lower and upper body together in a double crunch motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release the position back into the side balance while attempting to keep your legs elevated (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/3675\/supercharge-the-ab-crunch\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Crunch_Variations_Actually_Work\"><\/span><strong>Do Crunch Variations Actually Work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Crunches are a core-building activity that strengthens your muscles to increase your balance and stability. The best part is that you can do them anywhere without a gym membership. While cardio training is excellent for burning fat, it can only do so much for those muscles. You need to tone them if you want that perfect stomach. That\u2019s where crunches and ab crunch variations come into the picture. They tone the muscles in your abdominal core, revealing the details that cardio alone cannot (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/core-exercises\/art-20044751\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Most_Effective_Crunch_Variation\"><\/span><strong>What Is The Most Effective Crunch Variation?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to the <\/span><a href=\"https:\/\/www.acefitness.org\/about-ace\/press-room\/press-releases\/246\/american-council-on-exercise-ace-sponsored-study-reveals-best-and-worst-abdominal-exercises\/\"><span style=\"font-weight: 400;\">American Council on Exercise<\/span><\/a><span style=\"font-weight: 400;\">, the bicycle crunch is the most effective type of crunch. They ranked these crunches in order of efficacy in stimulating the <\/span><i><span style=\"font-weight: 400;\">rectus abdominus<\/span><\/i><span style=\"font-weight: 400;\">, or long flat muscle that runs the length of the abdomen. In their study, it also ranked number two for best crunch to strengthen the obliques. So, you\u2019ll definitely win when you add this ab crunch variation to your workout routine (<\/span><a href=\"https:\/\/www.acefitness.org\/about-ace\/press-room\/press-releases\/246\/american-council-on-exercise-ace-sponsored-study-reveals-best-and-worst-abdominal-exercises\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Spice_Up_Your_Workout\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Spice_Up_Your_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-32547 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5-1024x576.jpg\" alt=\"crunch variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Good_Substitute_For_Crunches\"><\/span><strong>What Is A Good Substitute For Crunches?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While crunches are an excellent method of core strengthening, you might want to change things up a bit. After all, no one likes it when the routine gets boring. So, try mixing in a couple of these exercises that will work your core but trade out crunches:<\/span><\/p>\n<ul>\n<li><b>Front Plank:<\/b><span style=\"font-weight: 400;\"> Brace yourself on your elbows and toes, keeping your body perfectly parallel to the ground. Make the goal to hold this position for 60 seconds.<\/span><\/li>\n<li><b>Half Kneeling Pallof Press:<\/b><span style=\"font-weight: 400;\"> Set yourself up on one knee with the inside knee down. Holding the band of the machine on your chest to start, reach out as far as you can without rotating your core.<\/span><\/li>\n<li><b>Side Plank: <\/b><span style=\"font-weight: 400;\">Keeping the elbow under the shoulder and the shoulder not touching the ear, balance your body with your elbow and foot. Make the goal to hold this position for 60 seconds. When you are ready to increase the difficulty, add lifting your top leg (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/health\/10-core-exercises-better-your-back-body-crunches-ncna837976\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Crunch variations are an excellent way to switch up your <a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine\/\">core workout<\/a>. They provide methods of working key abdominal muscles that traditional crunches can\u2019t reach. Creating a routine that combines these variations with traditional crunches will ensure you hit all the key muscles. By using them strategically, you will be well on your way to that six-pack you always wanted.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They are also an excellent way to keep your workout from becoming dull and boring. After all, you\u2019re more likely to keep returning for more if you are engaged and enjoying the activity. So, spice up your crunches exercise with some of these ab crunch variations.<\/span><\/p>\n<p>&nbsp;<\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Spice_Up_Your_Workout\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Spice_Up_Your_Workout\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>For many, there is nothing worse than an ab workout.\u00a0 But strengthening the core is essential for a robust and healthy body. Having that ideal six-pack is a dream many of us strive for, yet when we skip out on crunches we don\u2019t get very far on that dream. If you dread your routine or [&hellip;]<\/p>\n","protected":false},"author":55,"featured_media":47814,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[179],"class_list":["post-47813","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Crunch Variations To Spice Up Your Workout - BetterMe<\/title>\n<meta name=\"description\" content=\"Most people dream of having a six-pack, but how do you keep your workouts fun and effective? We have these \u2605 CRUNCH VARIATIONS \u27a4 to help you! Keep reading to find out everything you want to know.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Crunch Variations To Spice Up Your Workout\" \/>\n<meta property=\"og:description\" content=\"Most people dream of having a six-pack, but how do you keep your workouts fun and effective? We have these \u2605 CRUNCH VARIATIONS \u27a4 to help you! Keep reading to find out everything you want to know.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1290993592-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1708\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jessica Radcliffe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jessica Radcliffe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/\"},\"author\":{\"name\":\"Jessica Radcliffe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/a8e5d8f5a5918b4b649f11e8cd30bd6d\"},\"headline\":\"10 Crunch Variations To Spice Up Your Workout\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/\"},\"wordCount\":2105,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1290993592-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">For many, there is nothing worse than an ab workout.\u00a0 But strengthening the core is essential for a robust and healthy body. Having that ideal six-pack is a dream many of us strive for, yet when we skip out on crunches we don\u2019t get very far on that dream. If you dread your routine or aren\u2019t seeing the results you have been expecting, maybe it\u2019s time to spice things up with some crunch variations.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Because traditional crunches are limited in scope, variations are a great way to reach other muscles you haven\u2019t been touching. If you haven\u2019t been getting results, this could be the reason why. Adding variety to your workout could be the answer.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">We will focus on different variations to boost your core strengthening <a href=\\\"https:\/\/betterme.world\/articles\/core-exercise-postpartum\/\\\">workouts<\/a> and how to perform the exercises. After all, if you don\u2019t know how to do them, you will miss out on an essential part of your workout regime.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is A Crunch Variation?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">An ab crunch variation is any change to the traditional crunch that creates an additional challenge to the exercise. It can be anything from raising your legs to holding the crunch for a specific time. The result is a more potent workout that will fuel your core muscle building, getting you one step closer to a washboard stomach. (<\/span><a href=\\\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/3675\/supercharge-the-ab-crunch\/\\\"><span style=\\\"font-weight: 400;\\\">8<\/span><\/a><span style=\\\"font-weight: 400;\\\">)<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>How Many Calories Do You Burn Doing Ab Crunch Variations?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">There is no specific answer to this question. The number of calories you burn doing ab crunch variations will vary based on several facto ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/\",\"name\":\"10 Crunch Variations To Spice Up Your Workout - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1290993592-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Most people dream of having a six-pack, but how do you keep your workouts fun and effective? We have these \u2605 CRUNCH VARIATIONS \u27a4 to help you! 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We have these \u2605 CRUNCH VARIATIONS \u27a4 to help you! Keep reading to find out everything you want to know.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"10 Crunch Variations To Spice Up Your Workout","og_description":"Most people dream of having a six-pack, but how do you keep your workouts fun and effective? We have these \u2605 CRUNCH VARIATIONS \u27a4 to help you! Keep reading to find out everything you want to know.","og_url":"https:\/\/stage.betterme.world\/articles\/crunch-variations\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1708,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1290993592-scaled.jpg","type":"image\/jpeg"}],"author":"Jessica Radcliffe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jessica Radcliffe","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/crunch-variations\/"},"author":{"name":"Jessica Radcliffe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/a8e5d8f5a5918b4b649f11e8cd30bd6d"},"headline":"10 Crunch Variations To Spice Up Your Workout","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/crunch-variations\/"},"wordCount":2105,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1290993592-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">For many, there is nothing worse than an ab workout.\u00a0 But strengthening the core is essential for a robust and healthy body. Having that ideal six-pack is a dream many of us strive for, yet when we skip out on crunches we don\u2019t get very far on that dream. If you dread your routine or aren\u2019t seeing the results you have been expecting, maybe it\u2019s time to spice things up with some crunch variations.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Because traditional crunches are limited in scope, variations are a great way to reach other muscles you haven\u2019t been touching. If you haven\u2019t been getting results, this could be the reason why. Adding variety to your workout could be the answer.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">We will focus on different variations to boost your core strengthening <a href=\"https:\/\/betterme.world\/articles\/core-exercise-postpartum\/\">workouts<\/a> and how to perform the exercises. After all, if you don\u2019t know how to do them, you will miss out on an essential part of your workout regime.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Is A Crunch Variation?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">An ab crunch variation is any change to the traditional crunch that creates an additional challenge to the exercise. It can be anything from raising your legs to holding the crunch for a specific time. The result is a more potent workout that will fuel your core muscle building, getting you one step closer to a washboard stomach. (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/3675\/supercharge-the-ab-crunch\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">)<\/span>\r\n<h2 style=\"text-align: center;\"><strong>How Many Calories Do You Burn Doing Ab Crunch Variations?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">There is no specific answer to this question. The number of calories you burn doing ab crunch variations will vary based on several facto ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/crunch-variations\/","url":"https:\/\/stage.betterme.world\/articles\/crunch-variations\/","name":"10 Crunch Variations To Spice Up Your Workout - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/crunch-variations\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1290993592-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Most people dream of having a six-pack, but how do you keep your workouts fun and effective? We have these \u2605 CRUNCH VARIATIONS \u27a4 to help you! 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