Dream don't work, Unless you do: Situpcrunch

Cross-Body Crunch-You Can Feel The Burn

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How to do a Crossbody Crunch</h3>
<ul>
<li>Lie flat on your back and bend your knees about 60 degrees.</li>
<li>Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position.</li>
<li>Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement. Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow.</li>
<li>Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee.</li>
<li>Continue alternating in this manner until all prescribed repetitions are done.</li>
</ul>
Variation: You can also do all of your repetitions for one side and then switch to the other side. (bodybuilding.com) <br />
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Common mistakes of doing a crossbody crunch</h3>
<b>Holding your breath</b><br />  Merges says your breathing technique 
while doing crunches is vital. "You need the oxygen to circulate through
 the blood and go to the muscle," she says. "If you're holding your 
breath, you could get cramps or get tired quicker, and you don't want 
that."<br />
       <b>Going too fast</b><br />     Abdominal exercises should be done in a steady, gradual manner with slow and controlled movements that are never jerky. <br />
      <b>Using leg, back or neck muscles to pull you up</b><br />
     "All the pull should come from the abdominals, not the neck," 
Merges says. "If your belly button is down, you're going to be pulling 
from the abdominals."<br />
       Merges says abdominal exercises of 
some sort should be part of everyone's workout. They improve posture, 
stabilize the core of the body and contribute to a healthy back.<br />
       "When
 you understand how vital it is ... (your abdominal area) basically 
holds you up," she says. "It's the center of your being."<br />
       Amy
 Rawhouser Erdlen, physical director of the York and Southern York 
County YMCA, says most people want to improve the way their stomach 
looks.<br />
       "Flat abs are extremely hard to get," she says. "You
 almost have to have a genetic disposition to have that six-pack look, 
but you can improve what you do have."<br />
       Both Erdlen and 
Merges caution that all the crunches in the world won't do much good if 
they're not accompanied by cardiovascular exercise to take off layers of
 fat covering the stomach muscles.<br />
       "(Crunches) will draw 
your abdominals in, but it won't take the fat off around the 
abdominals," Merges says. "Believe me, I know the battle." (active.com)

Cross-Body Crunch-You Can Feel The Burn

How to do a Crossbody Crunch Lie flat on your back and bend your knees about 60 degrees. Keep your feet flat on the floor and place your...

The Best Way Doing an Air Bikes

<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtFQg-AFrBtdVyKLjB1A26vd9M3yze1RsdwR0MdI3T9gBcC9M0594J9m5DoKQtCTAQH-d_yV4_RmTESBeGlpZM_7RwjGcAnto9ussyqEIvTXmxVfelv-QnjDRqnRfHYBUkKxUy8IfeSh0a/s1600/air+bikes+exercise.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="103" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtFQg-AFrBtdVyKLjB1A26vd9M3yze1RsdwR0MdI3T9gBcC9M0594J9m5DoKQtCTAQH-d_yV4_RmTESBeGlpZM_7RwjGcAnto9ussyqEIvTXmxVfelv-QnjDRqnRfHYBUkKxUy8IfeSh0a/s1600/air+bikes+exercise.jpg" width="200" /></a>Air bike or bicycle crunch is one of abdominal exercises. The primary muscle that work in air bikes are abs and obliques. And other muscles or secondary muscles that works too are Glutes and Hamstrings, Quadriceps. <br />
Bicycle crunch/ Air bikes exercise does not require any equipment to perform.<br />
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<h3>
How to do an air bikes </h3>
Nine steps and you must to perform an Air bikes.<br />
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<ul>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqvhufrAclQuB_wq4zeqonq5dchKQtOL1sM0MfWSsL-XEo1QAbKBtUUko1VlJW_lhbQcqzJ27Ww2GddyWMzoz9DxQZC3leS1aUGUxiQ2HxFfElSgJM9tofXkuHNF02CMJ-zIZ4oZWVMzOf/s1600/The+Best+Way+Doing+an+Air+Bikes.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqvhufrAclQuB_wq4zeqonq5dchKQtOL1sM0MfWSsL-XEo1QAbKBtUUko1VlJW_lhbQcqzJ27Ww2GddyWMzoz9DxQZC3leS1aUGUxiQ2HxFfElSgJM9tofXkuHNF02CMJ-zIZ4oZWVMzOf/s1600/The+Best+Way+Doing+an+Air+Bikes.jpg" width="200" /></a>
<li>Get yourself laid on the exercising floor with your back straight, knees bent and feet resting flat on the floor.</li>
<li>Position your both hands slightly on either sides of your head.</li>
<li>Move your torso in the upward direction such that your shoulders are raised up in the air.</li>
<li>Starting position: Raise your knees up in the air to the extent that your thighs make a right angle with the floor and your calves are exactly parallel to the floor.</li>
<li>Now, Start paddling your legs, as if you’re riding a bicycle in the air.</li>
<li>Final position: Exhale your breath and crunch your left elbow towards the right knee and then your right elbow towards the left knee.</li>
<li>Return to the initial/starting position after each crunch.</li>
<li>Without a halt, crunch to the other side.</li>
<li>Repeat the above steps without pausing. You can do as many reps as your body allows (workouttrends.com)</li>
</ul>
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<h3>
Tips before performing an air bikes</h3>
<ul>
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<li>Don't move faster but move slowly and concentrated. Feel the contraction in your abdominals evertytime you do the repetitions.</li>
<li>Don't pull with your hands to create momentum, cause it can hurt your back. Your hands are only behind your head to support your neck and head.</li>
<li>If you can easily do more than 50 repetitions, you are probably not concentrating on the abdominal contraction enough, move to fast or rest on your upper back after every repetition.</li>
</ul>
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The Best Way Doing an Air Bikes

Air bike or bicycle crunch is one of abdominal exercises. The primary muscle that work in air bikes are abs and obliques. And other muscles ...

6 Variation of Sit Up and Crunch

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Wiki said "<i>The sit-up is an abdominal strength training exercise commonly performed to strengthen the abdominal muscles. It is similar to a crunch (crunches target the rectus abdominus and also work the obliques), but sit-ups have a fuller range of motion and condition additional muscles. Sit-ups target the hip flexors, rectus abdominus and also work the iliopsoas, tensor fasciae latae, rectus femoris, sartorius, and, to a very small degree, the obliques</i>"<br />
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Classic Sit Up</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF-tE-4sl9Y8a17nRNQR0mdvDIoALMGBsrD5pTNOGvHgAnew9QS1my1CcsUmNdovmB7Zdbqn0SCKuCyZfP6EohVofjRXsIOIIll40se3RG12adOGcKqCrJpYYnr-NPk-CKx9bRaKN0Q-np/s1600/Classic+sit+up.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="147" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF-tE-4sl9Y8a17nRNQR0mdvDIoALMGBsrD5pTNOGvHgAnew9QS1my1CcsUmNdovmB7Zdbqn0SCKuCyZfP6EohVofjRXsIOIIll40se3RG12adOGcKqCrJpYYnr-NPk-CKx9bRaKN0Q-np/s1600/Classic+sit+up.JPG" width="200" /></a></div>
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Common mistake<br />
<ul style="text-align: left;">
<li>Doing sit-ups badly lessens their benefit and can result in terrible back problems. The main mistake that everyone makes is using their hands for leverage.</li>
</ul>
<ul style="text-align: left;">
<li>All the hands should do is keep the head still and in place. Using hands for leverage puts strain on the vetebrae in the neck and all the way along the spine.</li>
<li>Furthermore, the emphasis of the movement is taken away from the abdominals, which lessens the intensity of the exercise overall.</li>
<li>Sit-ups should not be done with straight legs because if the knees are not flexed too much pressure is put on the base of the spine.</li>
<li>In addition, the hip flexors start doing all the muscular work, which can result in a pot belly.</li>
<li>A useful warning is that if when doing sit-ups any muscles other than the abdominals start to ache, then you should stop and reassess your technique.</li>
<li>The contraction should always be the requisite 30 degrees, but never more. Beyond the 30 degrees other muscles come into play and start doing the work.</li>
<li> Often people find when they do a sit-up is that the initial lift hurts, but then the exercise becomes far easier, this is simply because the stomach muscles are not being used any more (Dailymail)</li>
</ul>
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Crisscross sit up</h3>
<ul style="text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKhafCbEZCGqH6qd9u_AxMt4rSa5K8xQO0IIo1NTim2bpZXULCoQUcLwYdRf5A7S5YxjtYJa5rRKUIx66fTIRPl4qSqzRa7xisuJC0AnbevEUHFJpMeMlWQzoGZnUEqLto00gKJrsFHVFE/s1600/Criss+cross+sit+up.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="141" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKhafCbEZCGqH6qd9u_AxMt4rSa5K8xQO0IIo1NTim2bpZXULCoQUcLwYdRf5A7S5YxjtYJa5rRKUIx66fTIRPl4qSqzRa7xisuJC0AnbevEUHFJpMeMlWQzoGZnUEqLto00gKJrsFHVFE/s1600/Criss+cross+sit+up.jpg" width="200" /></a>
<li>Crisscross known as the bicycle</li>
<li>This exercise initially isolates your abdominals by lifting your knees and shoulders off the ground.</li>
<li>Be carefull not to pull on your neck </li>
</ul>
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Crossover crunch </h3>
<ul style="text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOgaOUMCe7Rfo2xaa3PJdrKD0eMIa6MyWayLT4zaNu70bXjCiJTq9DpVK2lT1-awK2bk06M6u9DvqQeM1n-FNGcGaVTDAH9tD88EMXCioJcf9eIXrKzAwUTNWwzLU-C5czFhSdNmE0_j7f/s1600/Crossover+crunch+sit+up.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="109" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOgaOUMCe7Rfo2xaa3PJdrKD0eMIa6MyWayLT4zaNu70bXjCiJTq9DpVK2lT1-awK2bk06M6u9DvqQeM1n-FNGcGaVTDAH9tD88EMXCioJcf9eIXrKzAwUTNWwzLU-C5czFhSdNmE0_j7f/s1600/Crossover+crunch+sit+up.jpeg" width="200" /></a>
<li>Crossover crunch targets the abdominal and oblique muscles, as well as the muscles in the lower back. </li>
<li>Effective in strengthening abdominal and oblique muscles, but can also aid in the treatment and prevention of lower back pain. </li>
</ul>
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Flutter kicks </h3>
<ul style="text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg48Nl501FcfWJtUf0Tylu8wygdc7dr4NU_oPl46b462Hp7M5Xd6V4Ykwe9X5Rrmw55KRTPQGNF6i5qFrkv3qQzc3ZsDW8gai_SHTyIOMxLldxC5w4wX_HOGBy52nJ13Mh6JOwbbD0IkFPN/s1600/Flutter+kicks+sit+up.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg48Nl501FcfWJtUf0Tylu8wygdc7dr4NU_oPl46b462Hp7M5Xd6V4Ykwe9X5Rrmw55KRTPQGNF6i5qFrkv3qQzc3ZsDW8gai_SHTyIOMxLldxC5w4wX_HOGBy52nJ13Mh6JOwbbD0IkFPN/s1600/Flutter+kicks+sit+up.jpg" width="200" /></a>
<li>Flutter kicks, levers, and scissors are staple ab exercises in the 
workouts of military special operators.</li>
<li>Avoid these exercises if you 
have low back problems. </li>
<li>Flutter kicks are a four-count exercise and 
intensely work your abs and hip flexors</li>
</ul>
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 Heel touch </h3>
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Scissor crunch </h3>
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6 Variation of Sit Up and Crunch

Wiki said " The sit-up is an abdominal strength training exercise commonly performed to strengthen the abdominal muscles. It is simila...