Crunches
Crunches
*Check with Your Physician Before Beginning Any Exercise Program!
Abdominal Crunches
Crunches are the basic foundation for any abdominal routine. They help you focus on the upper portion of your abs and incorporate your obliques (the muscles around your waist) as well. In the above picture, the exercise is shown on an exercise ball, an excellent way to work your abs.
Instructions
- Lie down on the floor with your knees bent and gently press your lower back to floor.
- Cross your hands across your chest or, if you need some support for your neck, put your hands behind your head. Gently cradle your head in your hands and keep your elbows back (don't pull on your neck!)
- Contracting your stomach (squeeze it like you're squeezing water out of a sponge), slowly lift shoulder blades a few inches off the floor. Keep your neck in alignment (it helps if you place a fist under your chin to make sure you're not tilting your head)
- At the top of movement, contract your stomach as hard as you can, and hold for a few seconds and exhale.
- Inhale and slowly lower back down to the floor, stopping just before you relax all the way down.
- Try not to put weight on your feet as you come up...initiate the movement from your abdominals.
Tips
- Keep your lower back flat throughout the entire movement.
- Breathe continuously throughout each repetition.
- Repeat the crunches for 15 to 20 repetitions.
To ask a question about abdominals, go to the abdominal forum.
For more exercises, visit my Workout Center.
*Consult your physician before starting an exercise program.
Exercise Graphics are © Copyright 2001 Paige Waehner, All Rights Reserved.
If you have any questions or comments on exercise, nutrition, fitness, etc., go to the Exercise Forum where we are talking about the following:
