Alternating Crunch
Strengthen your core! This crunch variation targets upper and lower abs for a more effective workout.
The Alternating Crunch mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Crunch Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Obliques; Hip Flexor (iliopsoas)
Alternating Crunch Variations and Alternatives
How to do the Alternating Crunch
Start Position: Begin by lying flat on your back on a mat with your legs raised so that your thighs are perpendicular to the floor and your knees are bent at a 90-degree angle. Your arms should be raised straight up towards your feet.
Action: Engage your core and lift your shoulders off the mat while simultaneously pressing your hands towards your feet as you perform a crunch motion. Try to keep your chin slightly tucked to prevent strain on your neck.
Top of Movement: At the top of the movement, your upper torso and arms should move towards your toes, and your toes and knees should move towards your hands. The aim is to contract the abdominals and slightly lift your hips off the floor.
Pause and Lower: Pause at the top for a brief moment, ensuring you feel the contraction in your abs. Then slowly lower your shoulders and hips back down to the starting position while maintaining control and not letting your limbs touch the ground between repetitions.
Repeat: Repeat for the desired number of repetitions and sets. Ensure you perform the exercise in a controlled manner, focusing on the engagement of the abdominal muscles throughout the movement. Avoid using momentum or swinging your legs and arms to complete the movement.
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Alternating Crunch FAQs
What muscles does the Alternating Crunch work?
The Alternating Crunch mainly works the core. The main muscles are the rectus abdominis.
What equipment do you need for the Alternating Crunch?
None. The Alternating Crunch is a bodyweight exercise, so you can do it anywhere.
What are some Alternating Crunch variations and alternatives?
Similar exercises include the Alternating Double Hand Leg Lift Crunch, Alternating Froggy Crunch, Alternating Leg-Cross Crunch and Alternating Oblique Crunch.
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