how do you do a crunch?

Answer 1

1. Lie on your back with your knees bent and your feet flat on the floor in front of you. Lie on an exercise mat rather than a hard floor to prevent back strain. (Image 1)

2. Position your feet as wide as your hips. (Image 2)

3. Place your hands behind your head so that your thumbs are tucked behind your ears.

4. Hold your elbows slightly out to the sides and keep your chin pointing upward. (Image 3)

5. Curl up and forward so that your head, neck and shoulder blades lift off the floor. Make sure you're not pulling your head forward with your hands. If your chin is making contact with your chest, the abdominal muscles aren't being used in the exercise.

6. Pause for a moment. Lift your head up enough so that your middle and lower back stay on the floor. Squeeze your abdominals as you pause. (Image 4)

7. Slowly lower your head, neck and shoulder blades to starting position.

8. Keep your knees bent, your feet in the same position and your back straight throughout the entire exercise.

Tips:
For a more difficult crunch, do the exercise starting with your knees bent roughly at right angles and your feet lifted off the floor 2 or 3 inches. Cross your feet at the ankles for stability. Doing the crunch this way puts more pressure on the abdominals.

For an easier exercise, fold your arms across your chest with each hand resting palm down on the opposite shoulder. Pay special attention to your neck since your hands are not supporting the back of your head. (This method also prevents "cheating" for those tempted to use the larger shoulder carriage muscles in the "hands-behind-head" method.)

For a more advanced crunch, hold lightweight plates (1 to 10 lbs.) on your chest or hold the plate behind your head as you support your head.

Crunch with a twist by curling up one elbow (or side) slightly above the other elbow. This works the obliques - the side muscles of your abdomen.

Do two to three sets of 15 to 20 repetitions once a day. You should see results in 4 to 6 weeks.

There are multiple variations of the abdominal crunch, including pull-down and cross-knee crunches - see Related Sites for details.

Lying on an exercise mat rather than a hard floor helps prevent back strain.

Despite what you may think, commercialized abdominal machines/rollers are not enough to get you solid abs. A "six-pack" results from not only crunches, but also consistent aerobic and fat-reducing exercise (such as running), as well as eating a low-fat diet.

Once your abs are a little stronger, look into ab video workouts and ab machines. They will introduce more advanced exercises and add definition to your stomach.


Warnings:
Avoid using your hands to pull up your head. This can cause serious damage to the neck and spinal cord regions.

One clear sign of improper technique is touching your elbows together when doing the exercise.

If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

Answer 2

regular crunch- lay on you back on the floor with your knees bent at a 45 degree angle. clasp your hands together behind your head, and come up just until your shoulder blades come off the ground, pause, then come back down.

alternating versions have the legs raised and bent at a 90 degree angle. or you can cross your legs and put them on the floor.

Answer 3

the finest element for the obliques is sidebends. I stronger my waistline by using determining with wei lana - she teaches yoga - the bends area of the dvd become interior the hi health sequence. she truly works you!! it doesn't appear like a lot, even if it provides a strong sweaty urge for nutrition!!

Answer 4

Empty can on the forehead.