Building a strong core is essential for enhancing performance in various exercises, maintaining good posture, and boosting overall stability. While crunches are a go-to exercise for strengthening the core, it’s always refreshing to switch things up.
Here’s a straightforward crunch variation that will get your abs burning and your deep core muscles activated in no time.
How to Perform Tabletop Crunches
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Start Position: Lie flat on your mat with your hands gently placed behind your head. Bring your legs up to form a tabletop position, with your knees bent at 90 degrees and your shins parallel to the floor. Keep your lower back and tailbone firmly pressed into the mat.
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The Movement: As you exhale, lift your shoulders off the mat, engaging your core muscles.
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Lowering Down: Inhale as you lower your shoulders back to the mat in a controlled motion.
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Repeat: Continue this movement for one minute, focusing on maintaining core engagement throughout.
Tips & Modifications
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Knee Position: Keep your knees aligned over your hips, and avoid letting them drift toward your chest.
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Add Intensity: Place a yoga block between your thighs and squeeze it to activate your legs while keeping it from falling.
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Low Back Contact: Maintain contact between your lower back and the mat, drawing your belly button toward your spine to properly engage your core.
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Easier Variation: If you need more support, place an exercise ball under your legs while keeping them in the 90-degree position.
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Increase the Burn: Hold the crunch position for a few seconds at the top to maximize muscle engagement.
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Head & Neck Relaxation: Keep your neck relaxed and supported by your hands to avoid unnecessary strain or injury.
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Targeting Obliques: To work your obliques, try adding side crunches to your routine.
Why It’s Beneficial
Tabletop crunches primarily target your abdominal muscles, especially the lower abs, which can be tricky to engage with regular crunches. By consistently working these core muscles, you’ll enhance your core strength, stability, and posture.
If your ab workouts are feeling monotonous or you’re aiming to emphasize your lower abs, tabletop crunches are a simple yet highly effective addition to your routine.
Want even more suggestions – check out my 8 Week Abs Challenge program – download it today – see here for more info.
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