The compound-muscle ab exercise crunches are incredibly effective. When performed correctly, they target your lower back muscles, lower abdominal, upper abdominal, and oblique and provide a lesser risk of injury than standard sit-ups. This post will teach you how to maintain proper crunch form, prevent neck pain, and strengthen your core.
We’ll show you crunch variations to add to your routine after you’ve mastered the basic crunch, like side crunches, bicycle crunches, and reverse crunches, which more effectively target particular ab muscles!
Doing Basic Crunches
1. On An Exercise Mat, Lie on Your Back.
Using a mat, carpenter surface, or thick towel is more pleasant than lying on a hard, bare floor.
- You might also perform crunches on a stability ball to extend your exercise and engage your entire core.
- Crunches on a declined workout bench will provide extra resistance.
2. Put Your Feet Flat on The Ground While Bending Your Knees.
Your feet and knees should be roughly hip distance apart. Place your feet so your heels are between 12 and 18 inches (30 and 46 cm) from your tailbone.
3. Cross Your Arms in Front of Your Chest.
You might also put your fingertips behind your neck or head if it seems more comfortable. Just be careful not to pull your head or neck up when doing a crunch.
- Your back may become strained if you tug on your head or neck. Cross your arms across your chest to completely avoid this risk.
- For more resistance, you might place a 5 to 10-pound (2.3 to 4.5 kg) plate weight over your chest.
- Keep your elbows bent, outstretched, and level with your ears if you place your hands behind your head or neck. Your head will tilt forward if you let your arms get near enough to your head.
4. Lift Your Shoulder Blades Off of The Mat with A Smooth, Controlled Motion.
Take a breath in, then let it out as you raise your torso and engage your abs. When you have lifted your shoulders, pause and hold that position for at least a second. Just enough lifting is required to raise your shoulder blades off the ground.
- Lower back pain might occur when you lift your entire torso. Furthermore, your hip flexors take over when you sit up all the way. Compared to a full sit-up, a crunch is a better ab workout.
- You should always keep your feet, tailbone, and lower back in contact with the mat.
- Keep your neck relaxed instead of tucking in your chin. Try to keep an apple-sized space between your chin and your chest. Looking at the ceiling can help keep you from curling your neck too much.
- Put your feet under anything to keep them on the ground if, throughout the rep, your feet start to lift off the floor.
5. Lower Yourself Back Down with A Slow, Steady Motion.
Breathe slowly while lowering your torso gradually. Don’t simply squat back down on the mat. Your ab muscles will work more thoroughly and safely if you use smooth, controlled motions.
- Before performing another crunch, pause momentarily after lowering your upper body to the mat. Because of momentum, pushing into the next rep will cause you to lift yourself instead of your muscles. Back injuries might result from hasty movements as well.
- Do 12 crunches in heir. You might perform 3 sets of 12 normal crunches, 3 sets of reverse crunches, and 3 sets of side, bicycle, or other crunches to work your abs thoroughly.
Doing Reverse Crunches
1. Lie On Your Back with Your Arms by Your Sides.
With your palms facing down, begin lying on your towel or exercise mat. Instead of keeping your arms close to your body, you might spread them out to the sides (making a letter “T” with your arms).
Your hands should be flat on the floor, whether your arms are in front or close to your body.
2. Raise Your Legs to Bring Your Knees Over Your Hips.
Breathe in, then breathe as you lift your feet off the ground while contracting your abs. Holding your knees directly above your hips, bend them at a 90-degree angle.
- Always use controlled, smooth actions. To stay balanced and in control, use your arms.
3. Lift Your Hips and Tailbone Off Of The Mat.
As you raise your hips gradually, inhale and then exhale. Keep your knees at 90-degree angles as you incline them toward your head. Hold the stance for one to two seconds once your tailbone is raised.
- Maintain touch with the floor with your head, upper chest, and arms. Make an effort to let your core muscles do the work. Do not use your arms to power your lift; instead, utilize them to maintain balance.
4. Lower Your Hips to The Floor with A Controlled Motion.
As you gently and slowly lower your hips to the ground, inhale. Your knees should be 90 degrees bent and placed directly above your hips. After pausing in this position for a brief period, raise your hips once more to complete one rep.
- To complete a set of 12 reverse crunches, repeat the procedures. After finishing the final rep, gradually bring your feet back to the floor.
Trying Other Variations Of Crunches
1. Target Your Obliques with Side Crunches.
Legs should be lowered to the mat on the left side while lying on your back with your knees bent. As you would when performing a typical crunch, place your hands over your chest or behind your head and then elevate your upper back off the surface.
- Complete 12 crunches while lowering your left leg, then do another set on your right side by using the same procedure.
2. Try Overhead Crunches to Increase Difficulty.
Put your knees bent and start on your back. Then, raise your arms in the air (so you look like the letter “I”). The same techniques used in a conventional crunch are used to lift your upper back while keeping your arms outstretched.
- Your abs must work harder because your arms are extended, and there is more resistance. You may hold a kettlebell or plate weight for an even tougher challenge.
Also read: The Role of Exercise for Physical Activity
