One of the main goals of athletes when exercising is to tone their muscles. If you want to work your abdominal muscle group and eliminate the fat that covers them, there are two main things you need to do: eat a healthy diet and perform an exercise routine. Abdominal exercises are some of the most common strength exercises in CrossFit and, therefore, we will explain the most common exercises and routines that may appear in a WOD, and that you can do in a box.

Why work our abdominals?

Working our abdominals in CrossFit is not just a matter of aesthetics—it also fulfills the following functions: 

• It helps you protect your internal organs considering that, since there is no bone structure to protect them, this function falls to your abs, among other muscles. 
• Thanks to abdominal exercises, you will improve your body posture. By working your abs, you strengthen all the muscles involved in the joints that allow you to keep your body upright. And you will, of course, reduce that annoying back pain. 
• You will breathe better; yes, you read right. Abdominal muscles are also involved in the respiratory process and, thus, you will improve your breathing. 
• In addition to helping reduce those pesky love handles, those who suffer from abdominal distension for different reasons will notice a quick improvement when they work their abdominals in CrossFit. 

Crunches are exercises that involve a lot of strength and endurance, but you will also need a good technique for them to be effective and see results. If you have any doubts, you can ask your coach for advice. 

Cross Training abdominal exercises and routines 

We explain below the most common CrossFit abdominal routines: 

Hollow Rocks 

One of the most common CrossFit ab routines is the Hollow Rocks, also known as Hollow Swing. This exercise involves balancing with the body face up, legs elevated at a 45º angle and your trunk and arms stretched, so you have a "curved" posture. You can see all the details of this exercise in this video: 

Bicycle Crunches 

So you want a six pack but don't like traditional exercises? Bicycle Crunches are one of the easiest CrossFit ab routines. This exercise mainly works the obliques, as well as the central area of your abdomen. To perform this exercise, you must be seated so that both your buttocks and lower back are resting on the floor. Once seated, place your hands behind your head and lift one leg, bend your knee towards your chest and touch it with the elbow of the opposite arm. Now repeat with the other leg and alternate. Your legs cannot touch the floor. Here is a video of how to do them: 

Tuck ups 

Tuck ups, which are very common in CrossFit abdominal routines, are very similar to the Hollow Rock, but with some distinctive features. In this case, your body must be in a fully extended prone position. First, bring your feet together and raise them slightly to activate the abdomen. Then bend your knees while raising your torso towards your chest and return to your original position. Check out this video for all the details: 

Mountain Climber 

The Mountain Climber is one of the most comprehensive abdominal exercises you will find in the box, as it is the combination of two movements, the plank and the knee lift, which involve different muscle groups that work the whole body. To perform this exercise, start with your body face down, hands placed at shoulder height, and arms extended, like an isometric plank. From there, bring one knee towards the opposite elbow and alternate with the other knee. To perform this exercise, you must have an advanced level. Here is a video with all the details: 

Russian Twist 

The Russian Twist is a must in this list of CrossFit exercises and routines to work your abdomen. This exercise is perfect to get abs of steel, as it combines strength and coordinated movements with our body. To perform it, you need a heavy dumbbell, medicine ball, or kettlebell. Sit down and take a dumbbell, tilt your trunk slightly backwards about 45º, and lift your feet off the ground. Next, turn your trunk from side to side. Check all the details in this video: 

Read this post to learn more about the Russian Twist and its variations. 

Sit ups 

Sit ups are one of the most effective exercises to work your abdominal area. Although it is very easy to perform, you will need to be quite fit, and it is recommended for athletes who have been following a training routine for some time. Also, it is essential that you follow each step of the sit up accurately to prevent annoying back injuries. Read more in our guide to sit ups. Learn all the details by watching this video: 

The plank 

The plank, also known as the abdominal plank, is one of the most effective exercises on this list for getting a strong, toned abdomen. One of its great advantages is that, in addition to your abdomen, you will work several muscle groups, including your biceps and quadriceps. To perform it, lie on your stomach and rest your forearms and the tips of your feet on the floor, so your body forms a straight line. You will find more information in this article: "Perfect Plank for abs of steel: 3 variations." Learn all the details by watching this video: 

What muscles are we working when we do abdominal crunches? 

These are the main muscles you will work when you do abdominal crunches: 

• Upper abdomen. 
• Lower abdomen. 
• Internal and external abdominal obliques. 
• Piriformis muscle. 
• Rectus abdominis muscle. 
• Sartorius muscle 
• Iliopsoas muscle. 

CrossFit abdominal crunches are a very popular type of exercise, as they have many advantages in addition to strengthening your belly. Moreover, if you combine them properly with other movements or routines, you will be working your body in a comprehensive way. Remember that the most important thing when exercising is to protect your body well and avoid injuries or discomfort. Therefore, we recommend that you always wear some extra protection, such as a lumbar belt, wrist pads, and knee pads, and be ready to beat your own records every day.