Crunches

How To

The crunch is often seen as the gold standard for ab exercises. However, it only targets the abdominal muscles.

• Lie on your back on an exercise mat.
• Bend your knees so your feet are flat on the floor.
• Cross your arms in front of your chest. You could also place your fingertips behind your neck or head if it feels more comfortable. Just be sure not to tug your head or neck up as you perform a crunch.
• Inhale, then exhale as you engage your ab muscles and raise your torso. Lift yourself just enough to raise your shoulder blades off of the floor.
• Gently inhale as you slowly lower your torso.

Tips

Tip 1

Your lower back, tailbone, and feet should maintain contact with the mat at all times. Your hip flexors take over when you sit up all the way. A crunch targets the abs more effectively than a full sit-up.

Tip 2

Use your core to raise your upper body. If the movement comes from your head or neck, you’ll increase the risk for injury. Try to keep an apple-sized space between your chin and your chest. Looking at the ceiling can help keep you from curling your neck too much

Tip 3

Move in a slow, controlled manner. Rapid movements won’t engage the right muscles. Do not lift your feet off the floor as you go up.