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Abdominal Crunch

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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.

Abdominal Crunch

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:

  1. Lie down on your back on a mat placed on the floor
  2. Place your hands behind your head to support your neck
  3. Roll your shoulders blades up off the floor as far as you can
  4. Hold the contraction for a moment and slowly lower your shoulders back down in a controlled fashion
  5. Do twenty repetitions before taking a rest and repeat this a maximum of three times depending on your fitness level

Abdominal Crunch Exercise

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.

Side Crunches

To tone love handles, do side crunches!

You should definitely feel this in your obliques -- the muscles that run along the side of the stomach. Add these to your regular routine and try adding some cardiovascular exercise (walking, jogging, aerobics) if you are not already doing so. This will help burn more fat and reveal your newly formed muscles and toned waistline.

How to perform The Side Abdominal Crunch Exercise:

  1. Get on the floor into a regular sit-up position (knees bent, then drop your bent legs to the side, resting them on the floor. Your torso and head should face the ceiling.
  2. With your hands behind your head, crunch straight up, then lower.
  3. Do 15 to 20 repetitions, then switch sides.

Lying Side Crunch Exercise

Tips

  1. Stare up at the ceiling so you lift up with your core instead of just bending your neck.
  2. Remember to breathe!
  3. It's a good idea to stretch before and after performing toning exercises.
  4. You should never feel pain - just a stretch.

Standing Abdominal Crunch

The standing crunch is an exercise we can all benefit from. This muscles worked with this exercise are key to good posture and standing tall.

The standing crunch is a good exercise to add to your workout routine because that is how you use the muscles in real life -- standing up.

This exercises uses a rope pulley. You can buy equipment you can attach to a door in your home that will simulate the effect. This door gym uses leverage to hold against the doorway so there are no screws and no damage to door. Installs in seconds. It's ideal for pull-ups, push-ups, chin-ups, dips, crunches, and more. Three grip positions, narrow, wide, and neutral.

How to perform The Standing Abdominal Crunch Exercise:

  1. Attach a rope handle to a high cable pulley.
  2. Stand with your back to the weight stack, and hold the ends of the rope behind your head.
  3. Now crunch until you feel fatigued.

Standing Abdominal Crunch Exercise

Take Care

While you can crunch & crunch, do be careful not to over-do it. Crunch until you're muscles start to feel the fatigue, then continue that number of reps for a week or two, then gradually increase the number of crunches or increase the resistence.

When Belly Fat is a Killer

Some of that spare tire is inside your abdomen, where it sets you up for heart disease. And saturated fat increases the risk of internal belly fat by 23 percent. Meat lovers can manage saturated fat with controlled portions.


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