Abdominal Crunches
Essential Exercise
The abdominal crunch is an exercise we can all benefit from. This muscle group is the key to good posture and overall strength. It all starts here.
BONUS TIPS: Pull in your abs before curling up to work your muscles twice as hard. Also, a study in the Journal of Strength and Conditioning Research says increasing the speed of your crunches (while still maintaining good form) activates more muscles in your trunk than doing more leisurely reps.
How to perform the abdominal crunch:
- Lie down on your back on a mat placed on the floor
- Place your hands behind your head to support your neck
- Roll your shoulders blades up off the floor as far as you can
- Hold the contraction for a moment and slowly lower your shoulders back down in a controlled fashion
- Do twenty repetitions before taking a rest and repeat this a maximum of three times depending on your fitness level
Trouble shooting:
- Your hands should only support the weight of your head. You should not try and pull yourself up with your arms.
- Do not hold your breath while exercising - oxygen fuels the muscles.
- If you can't finish the above-mentioned repetitions, do as many as you can the first time and work your way up from there.
- This can be done three times over the next week for beginners and up to 5 times for more experienced individuals.
See also: The Bridge Exercise; Side Crunches; The Plank Exercise; Abdominal Crunches; No Crunch Tummy Tightener
