Chances are, you already have an idea of how to do crunches.
With that in mind, lets jump in to everything you better know about how to do crunches.
Crunches are one of the most popular abs exercises around, and theyre considered a foundational movement.
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A foundational movement is a basic exercise on which it’s easy to build.
(We provide directions for several types of crunches below.)
Quick refresher: A basic crunch is a bodyweight abdominal exercise done while lying faceup on the floor.
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Like all exercises, crunches require recruitment of certain muscle groups and place a strain on other muscles.
Doing crunches on a regular basis can help strengthen yourabdominal musclesbut crunches can also do much more.
A strong core can also help with certain endurance events, like running, swimming, or cycling.
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You need strong abdominal muscles to maintain proper form during longer bouts of exercise.
Having said that, crunches are not a miracle exercise.
If youre looking to build six-pack abs, no amount of crunches alone will get you there.
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Crunches will also help engage your transverse abdominis, which are your inner-most core muscles.
Place your hands behind your head, allowing your elbows to bend out to the sides.
Contract your core so that your low back gently presses against the floor.
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This is your starting position.
Now, breathe in as you slowly lower back to your starting position with control.
For starters, select two or three of the below exercises and try doing 12-16 reps for three sets.
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Add them to your normal workout routine two to three times per week.
Lie faceup with your legs in tabletop position (knees bent 90 degrees and stacked over your hips).
Place your hands behind your head, elbows bent and pointing out to the sides.
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Use your abs to curl your shoulders off the floor.
This is the starting position.
Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg.
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Then, twist to bring your left elbow to your right knee, simultaneously straightening your left leg.
This is 1 rep.
Continue alternating sides.
Go at a slow and steady pace so that you might really twist and feel your abs working.
Contract your core, so that your low back gently presses against the floor.
This is your starting position.
Slowly lower your body back down to the mat as you inhale, moving with control.
Repeat for a set number of reps or amount of time.
Lie faceup with your legs extended straight up to the ceiling, feet flexed.
Crunch up, reaching your fingertips toward your flexed toes.
Return to starting position and repeat, leaving legs in the same place throughout the move.
Think about driving your foot toward the wall behind you.
Reverse the movement and extend your arm and leg out.
Continue this movement for a set amount of time or reps, then repeat on the other side.
Lie faceup with your arms extended overhead and legs straight against the floor.
Contract your abs to press your low back into ground.
This is your starting position.
it’s possible for you to do this move with or without a resistance band.
Engage your core as you lift your right knee and pull your right elbow down to meet it.
Your knee should come to about hip height, and your elbow should tap your knee there.
You shoulder feel this in your obliques as a standing crunch, engaging your core to help with balance.
Focus on placing your right foot gently downnot just letting it slam to catch yourself from falling.
Do all the reps on one side, then repeat on the other side.
Another common mistake is breathing incorrectly during the exercise.
When performed slowly, with control, and with proper breathing, crunches can be an effective abs exercise.
