Crunch
Primary Muscle Group: Abdominals
Secondary Muscle Group: Hip Flexors
Equipment Needed: None
The Benefits of Crunch
The crunch is one of the most popular ab exercises out there because it’s easy to do and accessible for most people. Crunches specifically trains your abdominal muscles, which make up your core and give you balance.
Abdominal crunches are designed to tone the core muscles of the body. Like most ab exercises, crunches helps strengthening the core muscles, improving the posture, and increasing the mobility and flexibility of the muscles. When these exercises are performed, the rectus abdominus and the oblique muscles are tightened. While you won’t really burn body fat by doing crunches, it will build muscle mass which will improve the appearance of your six pack.
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The Risks of doing Crunch
While the crunch is a popular core move, it isn’t safe for everyone. It can place a lot of stress on your back and neck so, if you have any prior injuries in those regions, you should avoid this exercise.
How To Do Crunch
How To Do Crunches
1. Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.
2. Exhale and lift your upper body, keeping your head and neck relaxed.
3. Inhale and return to the starting position.
For Perfect Technique
For Perfect Technique
• If the movement comes from your head or neck, you’ll increase the risk for injury. Use your core to raise your upper body.
• Move in a slow & controlled manner. Rapid movements won’t engage your muscles effectively.
• You can place your hands behind your head, but this can strain your neck. It’s best to try this hand placement after you’ve mastered the proper form.
Variations
Once you have mastered the Crunch Ab Exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Heel Taps
1. Lay down with your back on the ground and your knees bent and pointed towards the ceiling.
2. With your arms on your side raise your shoulders slightly off the ground.
3. Using your abs rotate your right hand down to your right foot and then back up.
4. Then do the same thing with your left hand.
5. Alternate back and forth for the desired amount of repetitions.
How To Do Lying Flutter Kicks
1. Start by lying on the ground on your back with your legs straight.
2. Engage your abdominal muscles and lift both your feet off the ground whilst keeping your knees slightly bent.
3. Alternate between bringing your legs up and down as per video demonstration and illustration.