How to Improve Crunches

Combine crunches with a pilates routine to tone your whole body.

Although many people grew up doing sit-ups and crunches as a regular part of gym class, the crunch techniques taught in middle school may not be the best way to strengthen abdominal muscles. To maximize the effectiveness of crunches, you don't need to do hundreds of reps and cram as many into a minute as you can. In fact, when it comes to ab exercises, slow and steady wins the race. Use proper technique to crunch your way to a strong core.

Instructions

Standard Crunch

1. Lie on your back on the floor. Bend your knees. Bring your hands behind your head and interlace your fingers, or ball your hands into fists and place them beside your ears.

2. Tighten your abs by trying to move your belly button close to your spine. This smooths your ab area and helps you curl with a flat belly instead of a pooch, working the deeper muscles.

3. Take two seconds to curl your upper body off the floor. Try to move your ribs closer to your hips. Exhale as you lift.

4. Hold this position for two seconds. Concentrate on keeping your navel pulling toward your spine. Do not pull on your head and neck to hold yourself up.

5. Inhale as you lower your body back down. Take four seconds to reach the ground, then immediately begin the next crunch. Do not rest between reps.

6. Repeat this 15 to 20 times.

Reverse Crunch

1. Lie on your back on the floor. Bring your knees as far toward your chest as you can without lifting your hips from the floor, and keep your hands at your sides or over your head. Bring your navel toward your spine.

2. Curl your hips upward, bringing your knees toward your chest. Exhale as you lift. Do this move slowly, taking about two seconds.

3. Hold the crunch for two seconds, keeping your navel in.

4. Uncurl back down, inhaling as you do. Take four seconds.

5. Repeat this move 15 to 20 times. Increase the difficulty by holding your arms at a 45-degree angle above your head.

Tips & Warnings

• Always stretch out your abdominal area after doing crunches. Lie on your stomach, position your hands under your shoulders, and push your upper body off the floor. Arch your back gently and look at the ceiling. Hold this position for 10 to 15 seconds.

• Crunches should be part of a complete fitness routine including weight lifting, cardiovascular exercise, yoga and pilates.

• Do not apply pressure to your neck while you do crunches. Keep your elbows open to avoid this.

• Crunches do not burn belly fat, so don't expect to spot-reduce your stomach by doing ab work.

References

• Simple Fitness Solutions; Truth About Training The Abdominal Muscles; Deborah L. Mullen
• Real Women's Fitness: How to Do a Perfect Crunch for Sexy Abs - the Complete Guide