How to Do an Abdominal Crunch Core Exercise

It is crucial to start abdominal training as a part of over all fitness. Developing your core muscles will increase your strength in other areas, and it will also reduce the risk of injury to your lower back. Furthermore, you will also feel and look great.

Difficulty: Challenging

Instructions

1. Lie with your back on a flat surface, and flex your knees ninety degrees and position your feet firmly on the floor.

2. Place your hands behind the neck, but do not involve your hands in the actual crunch. The hands should only serve as a support system for the neck. Keep your lower back on the floor at all times.

3. Contracting the abdominals and keeping your head straight, curl your upper body toward your quadriceps. Remember, do not rise off the floor, as this is considered a sit-up, and involves the hips. The crunch focuses only on your abdominal muscles.

4. Squeeze your abdominal muscles for a count of one at the top of the movement. Return toward the starting position by lowering in a smooth and controlled motion. Do not return completely, as this will take tension off the abdominal muscles. This is considered one repetition.

5. Complete three sets of fifteen repetitions.

Tips & Warnings

• Several variations exist for the abdominal crunch exercise, depending on the difficulty of the movement. For example, beginners may cross their legs when performing the crunch, while an advanced movement involves placing the legs together or even extending and raising until the knees are at a slight bend. Furthermore, one can increase the difficulty by adding a twist to the end of the movement, involving more of the oblique muscles. You can also perform the crunch n a Swiss Ball, which will allow a greater range of motion.
• Focus on your breathing during this, or any other abdominal exercise, as breathing properly can effectively work the abdominal muscles more.
• Do not pull at your head and/or neck during the top of the movement. Instead, focus on contracting the abdominals and rising upward.

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