10 Sit-Up Variations You Won’t Totally Hate
Sit ups might not always be the most exciting gym move, but you’ll love the results from these variations. (GIFs by Demand Media Studios)
Sure, crunches and sit-ups can be monotonous, and they likely remind you of elementary-school gym class. But they don’t have to be so boring. There are plenty of variations you can incorporate into your strength-training routine that target the muscles that make up your abs. Standard crunches work your rectus abdominis (front part of your abs), while side crunches recruit more from your obliques and reverse crunches target those hard-to-work lower abdominals.
Even though doing endless crunches and sit-ups won’t get you those six-pack abs you’ve always wanted, they’re certainly one piece of the puzzle. And by switching up the variations, you can make sure that you’re never bored with your ab routine again.
Weighted Crunch
Try adding weight a standard crunch to challenge your core even further. Start with a 10-pound medicine ball and work up from there.
HOW TO DO IT: Start in the same position as the standard crunch and hold a weight at the center of your chest (but not resting on your chest). Curl up without letting your chin touch your chest. The weight might move forward (toward your midsection), but make sure that you’re holding it above you the entire time so that you feel the full weight. Lower back down with control for one rep.
Related: 11 Body-Rocking BOSU Ball Exercises
Reverse Crunch
This variation targets your lower abs, so if you’re looking to eliminate that gut, pair this exercise with a healthy diet and a good cardio workout schedule. While you can’t technically spot reduce, you can lower your overall body fat, which will reveal your underlying muscle.
HOW TO DO IT: Start on your back with your hips and knees bent at 90-degree angles. You shins should be parallel to the floor. Place your arms alongside your body with your palms facing down. Exhale as you contract your lower abdominal muscles to lift your butt and lower back off the ground. Inhale as you release back to the starting position. Make sure this move is focused on your abs and that you’re not pressing into the ground with your hands.
Raised Leg Crunch
Combine the lower-ab and stability work of a reverse crunch with the core challenge of a standard crunch.
HOW TO DO IT: Lie on your back in the same starting position as a reverse crunch. Instead of lifting your backside off the floor, stay grounded throughout the exercise. Bring your hands behind your head and inhale to prep yourself. Exhale and crunch up without letting your chin drop into your chest. As you lower down, inhale and get ready for the next rep. For an added challenge, you can lift your butt off the ground as your head and shoulders come up – as long as you don’t rely on the momentum of the move to raise and lower.
Frog Crunch
Make like a frog (well, kind of) for stronger abs. This variation will not only challenge your balance and stability, but also target your lower abs and strengthen your entire core.
HOW TO DO IT: Start seated with your knees bent out in front of you. Lean back slightly so your torso is at a 45-degree angle to the floor and your shins are parallel to the floor. Keep your abs engaged as you straighten your legs and simultaneously bring your arms out to the side. Bring your arms and legs back in to the starting position. Continue pulsing like this as you hold your core steady.
Wide-Leg Sit-Up
You hips are going to need to be flexible for this variation. But even if they aren’t that flexible to begin with, you can still get the benefits of this variation and work up to full flexibility over time.
HOW TO DO IT: Begin seated in a butterfly position – knees bent and open toward the floor with your feet together close to your groin. Lower yourself down so that your back is flat on the floor and your arms reach overhead. Reach up and forward as you pull yourself back up to seated with the strength of your abs.
Related: A Fat-Blasting Jump Rope Workout You Can Take on the Road
V-Ups
Get all of your abdominal muscles fired up with this variation. You might also feel it in your hips and thighs. HOW TO DO IT: Lie on your back with your arms by your side. Take a big inhale, and then on your exhale, engage your core and lift both your torso and legs straight off the ground and reach for your toes. You body will resemble a V. Lower back down with control, keeping your core tight and your legs straight.
Stability Ball Back Crunch
It’s important to balance out all the abdominal work you’ve been doing by flipping your crunch and turning it into a back extension on the stability ball. HOW TO DO IT: Face the stability ball, plant you feet on the floor and rest your hips and stomach on the ball. Bring your hands behind your head and engage the muscles up and down your back to raise your upper body off the ball. Slowly lower back down to the start. Be careful not to strain your neck or lower back as you do this exercise.
Russian Twist
Trust the people who gave the world kettlebells to know their intense exercises. You’ll need to maintain your balance the entire time while twisting from side to side.
HOW TO DO IT: Begin seated and leaning back slightly, then lift your feet a few inches off the floor. Either hold your hands in a fist at the center of your chest or extend your arms out in front of you for an added challenge. Keeping your core engaged, twist your upper body to the right without lowering your feet or arching your back. Hold for a second before twisting back the other way. Continue alternating sides without compromising your form.
Side Plank Crunch
This variation combines the stability challenge of a plank with the contraction of a crunch while targeting your obliques. HOW TO DO IT: Start in a side-plank position either balancing on your hand or your forearm. Keep your body in one straight line from your feet to your shoulders. Raise your top arm up toward the ceiling. Next, bend your top knee and top arm so that your knee meets your elbow halfway. You should really feel this in your obliques. Lower your leg down and return your arm to the start. Continue with all reps on one side before switching to the other.
Reverse Crunch Pulse
Haven’t had enough lower-ab work yet? Try this reverse-crunch variation. You can do it either with legs straight up or legs bent at the knees with shins parallel to the floor. HOW TO DO IT: Begin lying on your back with your legs up in the air, perpendicular to the floor. Keep your arms down along your side with your palms facing down. Squeeze your lower abs and raise your butt and lower back off the floor with quick pulses. Try not to rely on momentum, but focus on only using your lower abs.
The original article “21 Sit-Up Variations You Won’t Totally Hate“ appeared on LIVESTRONG.COM.
By Rachel Grice
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