The thing with crunches is that you have to do several different types, plus back work, in order to work the whole core. I do a whole cavalcade of core work in the interest of strengthening everything equally, but here is one that will allow you to work the whole core, and the best thing is that you can do it anywhere. 🙂
Sit or stand up straight with neutral pelvis. Take a deep breath in, and as you release the breath tighten your entire core (if you've ever worn a corset, think of that sort of tight feeling). Hold it while you take a few breaths--which, if you're tight, you should have to do from your diaphragm or the tops of your lungs. They'll be shallow breaths, so don't hold too long or you can pass out. Release, then repeat. I do this several dozen times a day. If you do it right it will tighten your entire core girdle while bringing your shoulders down and back, so it's good for you in a lot of ways!
A great oblique exercise (these don't seem to get a lot of attention but they're important!!) is to stand with one leg wrapped at about hip height around the front of the pole. Start out with arms across chest--the further out your arms go, the more difficult the move will be. Bend to the side opposite of the leg that's up. Go slowly down, then pull yourself back up. Repeat, repeat, repeat.
For lower abs, I love a good ball/simulatedinverted V exercise--lie on your back on the floor, holding one of the swiss balls directly above your chest. Roll (don't kick or use momentum to swing) your legs up in a spread tuck position, then straighten them into a V and bring them past the ball until you are in a general inverted V position, just on the ground. Hold for 3 seconds, then release slowly and lower your legs back to the ground. Repeat.
I love core work. Love love love love love it.
