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Vary your abdominal crunches by placing your feet on a wall.
Abdominal training is best when you target your core from a variety of positions. The traditional floor crunch is an effective way to strengthen your core, but with a slight variation in foot placement, such as elevation onto a wall, you take this workout to the next intensity level. The addition of an unstable surface such as an exercise ball further increases your workout challenge and your results. See the abdominal strengthening you desire and overcome any core-strengthening workout plateaus without purchasing new equipment. All you need is a wall, which can be found in your home or at any fitness center.1.
Warm up before you perform your crunches. Spend five to 10 minutes moving around by walking, stair-climbing, dancing or using an elliptical trainer.2.
Sit with your left hip next to the base of a wall. Sit as close to the wall as possible. In one motion, lie face up on the floor and swing your feet onto the wall so your butt is close to the base and your body is perpendicular to the wall.
Position your feet approximately 6 inches apart. Face your toes up and bend your knees. Position your hands behind your head with your thumbs at the base of your ears and your elbows pointing out to the sides.4.
Flatten your stomach by pulling your navel toward your spine. Exhale and raise your head, shoulders and shoulder blades off the floor and toward your knees. Inhale and slowly return to the starting position. Complete one to three sets of eight to 12 crunches to target your rectus abdominis.5.
Target your obliques by changing your foot position and crunch movement. Lower your knees to the sides and place the soles of your feet together. Rest your ankles against the wall. Exhale and raise your head, shoulders and shoulder blades as you bring your nose toward your toes. Inhale and lower. Do one set of eight to 12 crunches in this position. Then, as you exhale and crunch, rotate your right elbow toward your left knee. Return to the starting position. Crunch and rotate your left elbow toward your right knee. Do a set of eight to 12 crunches toward each side.6.
Use a stability ball for an additional balance challenge. Place the ball approximately 2 to 3 feet from the base of the wall. Lie face up on the ball with your middle and lower back on the ball. Bend your knees and place your feet flat against the wall at the height of your hips. Rest your hands behind your head. Exhale and raise your head and chest toward your knees. Inhale and lower to the starting position. Complete one to three sets of eight to 12 ball crunches on the wall.7.
Complete your abdominal workout on a daily, or every-other-day, routine.
- Stability ball
- If you experience any back or knee discomfort when performing the exercises, stop the workout and seek the advice of your doctor. When using a stability ball, follow the manufacturer's guidelines for proper inflation. Use the ball in an area free of clutter and one that is open in case the ball rolls. Place your hands on the ball for added stability.