How to Do an Ab Crunch Workout in Beginner's Weighlifting

Abdominal crunches are a great way to exercise your abdominal muscles. Anyone beginning a fitness routine can learn the simple ab crunch. Add different techniques to change the intensity and specific muscles you use. You don't need to join a gym to start getting the benefits of exercise. All you need is a soft surface to lie on and knowledge of proper form.

Instructions

Difficulty: Moderately Easy

1. Lie on the floor, using a mat or pad for your comfort. Place your feet on the floor with your knees hip width apart.
2. Press your lower back into the floor. This will create a neutral spine which is important to maintain throughout the exercise.
3. Hold your neck straight in line with your spine, looking up at the ceiling throughout the entire crunch. Keep your chest open and facing the ceiling as well.
4. Place your hands behind your head, just behind your ears. Support your neck when crunching, being sure not to let your elbows come forward past your ears.
5. Tighten your ab muscles even further. Create a crunching motion where you just begin to lift your shoulder blades off the ground. Use your abs to lift yourself up. You aren't using your arms to lift your head.
6. Lower your upper body back toward the ground. Stop before your shoulder blades touch the ground completely. You want to keep your abs engaged through the entire movement.
7. Repeat 50 to 100 repetitions, or until you absolutely cannot keep your shoulder blades up off the ground anymore.