-
The rectus-abdominis muscle is a superficial muscle, meaning close to the skin, which is responsible for trunk flexion. Your trunk or torso bends forward when the spine is flexed. Crunches isolate and tone the rectus abdominis because you do them by bringing your rib cage toward your pelvis. A basic crunch is performed on the floor. This is also called a floor crunch. You should master the floor crunch before trying more difficult variations. Enough floor crunches can give you a six-pack, but there are harder versions of the crunch you can do for variety and to speed up results. It is best to do a floor crunch first because you are less likely to injure your neck or back.
Lie face up on the floor and cross your arms on your chest. You can place your hands behind your head but only if you are careful not to pull on your neck. Bend your knees and put your feet on the floor. Push your lower back into the floor while you squeeze your abs. Crunch your shoulders off the floor, but do not raise them higher than 30 degrees from the floor. You should exhale as you crunch up and inhale as you lower yourself slowly to the floor. Your movements should be fluid and controlled. Do as many as you can, until you reach exhaustion. Work up to two-to-three sets of 30-to-50 crunches. Take days off when you're sore, and do more crunches every day that you're not up to five days a week. -
Your body will adapt to floor crunches within a few weeks, which will force you to continually do more and more crunches to keep training your rectus abdominis. Alternatively, you can do floor crunches for a month or so, and then do other types of crunches to continue the progress toward a six-pack. Ball crunches, Bosu crunches, long-ever crunches, crunches with weights, and sit-ups are all exercises that fall under the category of crunches, which will help you get a six-pack.
Long-lever crunches are done the same way as floor crunches, but instead of crossing your arms across your chest, you will hold them straight over your head. You will keep your arms in position so that your biceps are next to your ears. - Six-packs are not easy to get. You have to work your abs consistently, but you also need to eat well and get enough exercise to burn off the fat that may be hiding your six-pack. A well-developed rectus abdominis is not a six-pack unless you can see it. Thirty minutes of daily moderate-intensity cardio and a sensible diet, along with crunches, will get you to your six-pack goal. Consult your physician, a dietician or a personal trainer, if you need help to unveil your abs from beneath unwanted belly fat.
