How to Perform Perfect Abdominal Crunches

Crunches Work and Tone the Stomach Muscles

Aug 12, 2009 Kim Ford

It is not necessary to perform hundreds of sit ups every day to tone the abdominal muscles. It is a lot easier and safer to do a few sets of abdominal crunches

Most people, especially women, find full sit ups difficult. Full sit ups involve lying on the back and using the stomach muscles to lift the upper body off the floor to achieve a sitting position.

Abdominal crunches only require the exerciser to lift his shoulders from the floor whilst engaging the rectus abdominis muscles. The rectus abdominis muscles are often referred to the abdominal or ‘ab’ muscles running down the centre of the stomach.

The Correct Position for Abdominal Crunches

Abdominal crunches are preformed on the back. The exerciser should lie on an exercise mat to protect the back. If the bones of the spine push against the floor with the crunch action it will cause pain.

The exerciser should then place his feet a little over hip width apart on the floor with knees bent. He should ensure his spine retains a neutral position to avoid triggering back pain.

Completing an Abdominal Crunch

The exerciser should his their hands on his temples and engage their abdominal muscles to lift their shoulders off of the floor. If this is too difficult the hands can be placed on the legs and can slide up towards the knees as the shoulders come off the floor. The shoulders only need to be lifted by about 10 or 15 centimetres for the stomach muscles to benefit from the exercise.

The movement should be slow and controlled both on the way up and on the way back down. The muscles will benefit whilst moving in both directions therefore it is important not to flop back down to the floor after reaching the top of the crunch.

The exerciser can aim to complete three sets of either 10 or 12 abdominal crunches in one session.

Points to Remember when Performing an Abdominal Crunch

Whilst completing the crunch the exerciser should breathe out as they squeeze upwards and take a breath in as they lower back down to the floor. They should place their fingertips on the temples and resist the urge to cradle their head in the hands to pull it upwards with the movement of the exercise as this will strain the neck muscles.

The gap between the chin and chest when the shoulders are on the floor should be retained as the shoulders are lifted. Most exercisers are inclined to drop the chin to the chest as the upper body rises but an effort should be made to avoid this as again, it can trigger neck pain.

Finally, the feet should remain planted on the floor and the hips and legs should remain as still as possible throughout the exercise.

Progressing the Basic Abdominal Crunch

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Abdominal crunches will help tone the stomach