Abdominal Crunches

Introduction to Abdominal Crunches


Strengthening the abdominal muscles is important not only for aesthetic reasons, but also for maintaining your basic health and keeping you injury free.

Abdominal crunches are an effective way of stimulating the rectus abdominus, which is part of the group of muscles referred to as the core. Developing a strong core is important for a variety of reasons. You can read more about the need for a strong core here.

If you are looking to develop ‘six pack’ abs, doing crunches will develop your abdominal muscles but they will remain covered by a layer of body fat unless you address your diet first.

Abdominal Crunches Instructions


  • Lie on a mat with your feet raised or resting on a bench. Place your hands behind your head.
  • Contract the abdominal muscles to raise the torso from the mat. Aim to raise the torso as high as possible whilst keeping the lower back in contact with the mat.
  • Slowly lower the torso back towards the mat under the control of the abdominal muscles.
  • Repeat for required number of repetitions.


Abdominal Crunches Muscles Worked


Abdominal Crunches Muscles WorkedPrimary

Rectus Abdominus

Secondary

Obliques

 

 

 

 

 

 

 

Advice


  • As with all exercises, concentrate on good form rather than the amount of repetitions that you can perform.
  • Do not bend at the hip. Bending at the hip turns this exercise into a sit-up. Aim to raise the torso as far as you can. You may only be able to manage a couple of inches.
  • Increase the difficulty of your abdominal crunches by stretching the arms out above the head. Conversely, abdominal crunches can be made easier by positioning the hands further down towards the chest.
  • Keep the arms perfectly still throughout this exercise.
  • Avoid nodding the head. Keep the head perfectly still. Pick a point on the ceiling/wall, and have the head move towards that.

 


Photo Credit: Everkinetic

1 comment

  1. bank glosow

    they are great

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