Crunches

Crunch exercise is a fantastic exercise that targets your abdominal muscles.

Along with a proper diet, crunches can help improve both strength and muscle definition of the abdominals.

With many variations, you’ll be unlikely to ever grow bored with this exercise.

Crunches Exercise How To

• Find a clean area and lie flat on your back with your knees bent to 90 degrees and flat on the ground.
• Put both hands on the side of your head, making sure to not interlock fingers behind the neck. (This can make it easier to use the arm muscles to pull the head upwards).
• Keeping lower back in contact with the floor throughout the movement, visualise folding your chest towards the belly button.  This will lift the shoulder blades up off the floor.
• Squeeze and exhale completely for one repetition.  Inhale and lower back to starting position.

Form and Technique

Do not use your neck muscles to bring your body off the floor as this can result in straining the neck muscles.

Also be sure to keep the movement slow and controlled. Finally, remember to breathe at all times.

Variations:  Decline Crunches, Weighted Crunches, Cable Crunches

Routine for Strength:  5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)

How To Do Crunches