What is a Full Body Crunch?

The full body crunch is an exercise that works the abdominal muscles. It is actually two types of stomach crunches in one exercise. It involves elevating the upper body to work the upper abdominal muscles at the same time elevating the lower body to work the lower abdominal muscles. The full body crunch is an advanced exercise that should only be performed by fit individuals who are not challenged by regular stomach crunches.

Function

To perform a full body crunch, lay down on a mat or other soft surface. Raise your knees into the air so that your thighs are perpendicular to your upper body and the ground. Bend your knees so that they are parallel to the ground. Place both hands behind your head and raise it off the ground. This is your starting position. Raise your upper body toward your legs and tighten your stomach muscles. At the same time, raise your legs toward your chest and tighten your stomach muscles. Keep your lower back firmly planted on the ground throughout the motion.

Effects

The full body crunch works all your stomach muscles at the same time. They combine a stomach crunch for your upper abdominal muscles with a reverse curl for your lower abdominal muscles. The full body crunch saves time since you only have to do one exercise instead of two. When performed regularly it can help build a strong core that is important for sports and fitness. Strong stomach muscles also help prevent back injuries. With proper nutrition and cardio exercise, the full body crunch can help define those coveted "six pack" abdominal muscles.

Features

The full body crunch is only effective if it is done with perfect form. Do not roll or swing your body to perform the full body crunch. All the work must be done by the abdominal muscles. The action of crunching your upper body and lower body together involves very little movement. Squeeze your abdominal muscles for two seconds with each repetition of the exercise. Thrusting your body up and down with momentum does nothing to work your core.

Considerations

It is important to also exercise your lower back when doing the full body crunch. The muscle groups compliment each other. If your abdominal muscles are strong but your lower back is weak you will be unbalanced and prone to injury. Be sure to stretch out your stomach before and after performing the full body crunch.

Warning

The full body crunch is a challenging exercise that should not be performed by beginners. The strain on the abdominal muscles is intense. Expect to be very sore a day or two after performing the full body crunch. Beginners with weak stomach muscles risk tearing an abdominal muscle if they don't know what they are doing. It is best to perfect regular stomach crunches and reverse curls before attempting the full body crunch.