How to use the One Hundred Crunches method to tone your abs

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By nixie
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Article Rating: (5 Ratings)

Well, it's the start of swimsuit season, and if you're battling a little tummy bulge, don't you fear - you can have a tone midsection in the next few weeks, with just a little motivation and a healthy dose of effort.

Difficulty: Easy

Instructions

Things You'll Need:

A comfortable set of workout clothes
An exercise pad, yoga mat or soft surface to lay on
A towel

Step 1

Crunches 1-16: Regular ol' crunches. Lay on your back, on a comfortable surface, and support your head LIGHTLY with just the TIPS of your fingers. It is very important that you do not push or force your neck or head forward during crunches. With your knees bent, work up and down 16 times in a standard, old-fashioned crunch method.
Step 2

Crunches 17-48: Cross crunches. Lay on your back, with your left foot resting on your right knee. Lightly supporting your head with your fingertips, bring your right elbow to your left knee, to the count of 16. Immediately repeat on the other side; rest your right foot on your left knee, and bring your left elbow to your right knee to the count of 16.
Step 3

Crunches 49-64: Reverse crunches. Lay on your back, with a towel folded or rolled under your lower back for comfort if necessary. Place your palms flat on the ground close to your sides. Avoiding a jumping or jerking motion, pull your legs up about 6-10 inches off the ground (whatever feels good to you) and then bring them in towards your body in a slow, controlled movement. Push your legs back out to a straight position. Do this 16 times.
Step 4

Crunches 65-80: Double crunches. Lay on your back, hands lightly supporting your head. Raise your legs off the ground. Pull your legs in toward your body at the same time that you raise your upper body into a standard crunch motion. Release and repeat 16 times.
Step 5

Crunches 81-96: Flutter kicks. Lie on your back, with your towel under your lower back if necessary for comfort. Raise your legs about 6 inches off the ground, keeping them straight. Never dipping below 6 inches above the ground, move legs up and down. Count every other kick, i.e. if you kick first with your right leg, count every time you bring your left leg back down. Do this 16 times.
Step 6

Crunches 97-100: Total toe touch. Lay on your back, arms overhead and legs straight, with toes pointed towards the sky. Using your core strength, rather than thrustint with your arms, pull yourself up completely until you are sitting up, keeping arms straight and touching your fingertips to your toes.