There is no question crunches can do much to flatten its core, but they are not the most effective training when it comes to a belly flat. The thing is that crunches only target a small portion of the abdominal muscles, which means that if your abs training only limited, the rest of its core remains idle.
A number of fitness instructors recommend boards or exercises with a medicine ball instead of crunches simply because these target your entire core.
- Side Table crunches
This is a variation of the more interesting plank as it also targets the obliques. Start in a side plank position – one foot over the other, the abdominal muscles and tight ass. Fold the upper arm then take the upper knee toward the top of his arm in a side crash. Return to starting position and repeat 10 times before switching sides. Do 3 sets of 10 repetitions on each side.
- Twists Medicine bowling
This Russian twist variation using a ball medicine will do wonders for your core. Lie on your back, knees bent, feet on the ground. Hold a medicine ball towards the chest. Up chest at an angle of 45 degrees with the ground. Bring the medicine ball to the side, touching the ground if possible. Turn the extent possible. Do the same on the other side. Increase your speed while exercising. Make 2-3 sets 20-30 reps per side.
- medicine ball knives
knives medicine ball are some of the most effective ways to work your core exercises in a very short time. Lying down, legs straight. Hold a medicine ball above his head. Raise your legs up keeping them as straight as possible while bringing the medicine ball toward them. Lower down slowly and repeat. If you find them difficult at first, bend your knees toward your chest instead of keeping your legs straight. 3 sets of 10-15 repetitions per side will make your abs burn.
- Alpinist Cruces
This training is a variation of classic mountaineer exercise. It addresses all the core including the shoulder muscles. Get into a plank position, shoulders directly above your hands. Tighten your core then bring one knee on the chest toward the opposite hand. Return to the starting position and then do the same with the other knee. Increase your speed as much as possible, keeping your core tight. Do 3 sets of 50 repetitions.
- Divide the V-Ups leg
This is another effective exercise ab which is strongly recommended by fitness experts. Divide the V-ups legs it works wonders on your abs and is much better than crunches. To start lying on your back with your arms straight above your head. Pull your navel toward the floor and lift your right leg bringing the foot as close to his arms as possible. Go back to the starting position. Repeat on the other side. Do 3 sets of 10 repetitions per side.