I don’t know anyone who loves crunches, but if you can commit to one 3-5 minute song per day of core work, it’s not so bad! The key is to go for the whole song, with no rest in between, and to keep your belly pulled in towards your spine to get the maximum benefit. I like a mix of old and new artists to keep me going.
To get started, Do 10 Reps of The Following Movement Until Your Song Ends:
Note: You have two options: (1) Keep your head, neck and shoulders off the mat the entire time–which is harder, but uncomfortable for those with lower back problems, (2) Let your head, neck and shoulders rest on the mat–try lifting for intervals if you like.
- Leg lifts: Keep both leg straight, let one leg lift to a 90 degree angle with the floor while the other stays 2-5 inches above the mat. You can keep your arms straight alongside your torso, or even tucked under your sit bone to help with lower back problems.
- Bicycle crunches: Alternate opposite knee to elbow. For a harder version, let your legs extend straight together in between each knee transition, otherwise transition with both knees bent.
- Mountain climbers: Start in plank, then rigorously alternate knees to reach into your chest, keep your neck long and don’t let the butt reach towards the ceiling!
- Boat Pose (Navasana) > Lower to Half-Boat: Keep your chest lifting while in this pose, don’t let the back round – keep your legs straight (harder), or bent knees.
- Crunches: Keep your feet raised to knee height and work on getting everything, including your shoulders, off the mat.
- Side Plank: Stay here, or more for oblique work: lower and raise your hip to almost touching the mat.
What are your favorite songs for ab work? Tell us in the comments below!