How to Do a Crunch

Everyday, people are trying to do perfect crunches to try to flatten out their stomachs and get more-defined abs. However, many of these crunches that people do aren't effective and end up putting more stress on their back than their abs. Here is a step-by-step walk-through of how to do a crunch to get those toned, gorgeous abs that you have always wanted.

Difficulty: Moderate

Instructions

Things You'll Need:

• an exercise ball

1. 
    

   Start by positioning yourself correctly on the exercise ball. You want the ball to rest right on your lower back, not touching your behind (puts stress on your back), but also not up near your shoulder blades (makes crunches too easy). Plant your feet about shoulder length apart with both feet completely touching the floor. Place your hands onto your opposite shoulder, creating a criss-cross pattern. Never do crunches with your hands behind your head, as this will put stress on your neck and shoulders

2. 
    

   Begin the crunch by slowly lowering yourself down. The slower you move, the more of a workout your abs will get. Make sure you are completely in control and take a quick hesitation before coming back up again.

3. 
    

   Make sure you are contracting your abs as you begin to move back up. Think only about contracting your abs and trying to crack an invisible located in between your abs. Move slowly upwards until you get to the top of your motion and then begin to move slowly back down again.

4. 
    

   Do a set of 15-20 controlled crunches and then take a break. If you feel your abs beginning to exhaust themselves and feel new pressure on your back, stop and consider it the end of your set. Do two to three sets throughout the day and your abs should be looking great in no time

Tips & Warnings

• Focus on contracting your abs throughout the exercise
• Remember to always be in control and to move slowly up and down
• Stop if you feel extra stress being placed on your back
• Strengthening your abs is only half of the challenge towards getting a great stomach. If you have large amounts of body fat, the stronger abs will not show and cardiovascular exercise will be necessary

Resources

• Firm and Flatten Your Abs
• Total Six Pack AbsThe Complete Book of Abs: Revised and Expanded Edition [ILLUSTRATED]
• An Exercise Ball from Amazon
• The Complete Book of Abs: Revised and Expanded Edition [ILLUSTRATED]