How to Do Abdominal Crunches

Abdominal crunches are excellent for getting your midsection into shape and creating a toned look. Depending upon your preference, you can exercise in a traditional way by completing crunches on the floor, or you can use a prop such as an exercise ball. As a part of your complete exercise plan, abdominal crunches can help you achieve your fitness goals.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Exercise mat
• Exercise ball (optional)

1. Set out a padded mat on the floor and lie down flat on your back. Bend your knees so that your feet are flat on the floor, toes facing outward. Make sure your back, legs and feet are at a comfortable position.
2. Regulate your breathing so that it is even. You should breathe in as you are lying flat and release your breath as you sit up.
3. Place your hands behind your head for support. Your hands and arms should be used not to push your body upward but rather to support your head and neck when completing the crunch.
4. Tighten your abdominal muscles for maximum strengthening.
5. Roll your body forward so you bend at your waist. Depending upon your goals and the type of crunch you prefer, lift your head and shoulders forward at the appropriate angle. Remember to breathe out as you roll forward.
6. Hold the position momentarily before returning back to the lying-down, resting position. Remember to breath in as you lie down.
7. Repeat this pattern multiple times to reach your goal for number of repetitions of crunches.