How to Do a Crunches Workout

The basic crunch is a vital part of any crunches workout. If done correctly, this exercise will help flatten and tone both your lower and upper abdominal muscles. The key to getting the flat abs you want is to do the crunch correctly, making sure that you are really working those abdominals.

Instructions

Difficulty: Easy

Things You’ll Need:

• Exercise mat

1. Lie flat on your back on an exercise mat. Keep your back flat against the mat the whole time you are completing the abdominal crunch.
2. Get into basic crunch position. Bring your knees up so your feet are flat on the floor, shoulder-width apart. Your pelvis should be slightly tilted upwards. Rest your hands behind your head so your fingertips are just touching or cross them in front of your chest. Inhale before you begin your first crunch.
3. Use your abdominal muscles to lift your shoulder blades off the mat. You should feel your belly button pressing down flat into your stomach.
4. Exhale as you lift your body up and keep your neck in line with your spine to prevent neck strain. It may be helpful to imagine that you have an orange placed underneath your chin during the exercise.
5. Hold at the top of the crunch, which is almost (but not quite) to an upright position, for a few seconds before gently lowering yourself back down. Do not lower yourself all the way down flat on the mat. Keep your shoulder blades off the mat so you do not enter a resting position.
6. Continue your crunches workout by completing 15 to 20 additional crunches. You may also perform another set of the crunches, if you like.

Tips & Warnings

• Consult a physician before beginning any exercise program.