Name of Exercise – Crunch
Type of Exercise – Single-joint
Muscles used – Abdominal muscles

Starting Position:

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  • Lie face up on an exercise mat.
  • Bend your legs at the knee with your feet flat on the ground.
  • Place your hands behind your ears, but do not clasp your hands together.

Upward Movement:

  • Lift your head off the floor and tuck your chin into your chest.
  • Hold your elbows slightly out to the sides and keep your chin pointing upward.
  • Curl your upper body off the floor toward your thighs until your upper back is off the floor.
  • Exhale while moving upward.

Downward Movement:

  • Lower your shoulders down in a controlled manner while keeping your lower legs in position.
  • Inhale while moving downward.

Trainer Tip:

It is important to perform a posterior pelvic tilt prior to performing the crunch. To do this, press your lower back into the floor while curling your pelvis slightly upward. This will engage your abdominal muscles from the start and make the movement more efficient.

Modifications:

There are a few modifiations that can make the exercise more difficult:

  • Bend your knees at right angles and lift your feet off the floor 2-3 inches. You may cross your feet at the ankles for stability.
  • Do the exercise balancing on a exercise ball.

Warnings:

Avoid using your hands to pull up your head, which may result in an injury to cervical spine.