A question about abdominal crunches?

Question

I want to improve my abs. I heard if you do crunches the wrong way, it can actually make your stomach appear fatter. What is the correct way to do crunches? Is there a difference between crunches and sit ups? Explain the steps and tell me what I should be feeling in each step. How many should I do, and how many reps? The best answer wins 10 points. Thank you so much!

Answer 1

Ok. firstly you have to have the correct range of movement for a crunch. Lie on your back, feet flat on the floor (next to each other), legs bent. Place you hands on your thighs. Now without engaging your neck muscles (abs only) touch the top of you knees. This is the right range of movement.
Secondly the further back your are the 'harder the crunch. Start with fingertips on your temples with elbows out as wide as possible (pushing your elbows forward will engage your lats which we don't want). If your a beginner do 3 x 10 crunches a day with 30 secs in between. over time work your way upto 3 x 15.
When at 3 x 15 and they are easy raise your feet about 2 feet off the floor and start again with 3 x 10 working upto 3 x 15/20/30.
Remember though you can do 100 crunches a day and not get washboard abs, you have to control your diet also, we all have a layer of adipose tissue (fat) across our abs so crunches with good diet will equal a good flat/firm tummy (this does depend on how padded you are to begin with for the ammount of time). If you need more tips I have some cracking core stability excersises that will also help with firm/flat tummys. just drop me a e-mail if needed.

Take care and have fun!!!!

Answer 2

I've heard this is somewhat true......The biggest mistake people can make is to hold their breath which causes your gut to push out. Make sure you blow all the air out your lungs when you go up. This will make your belly contract more.

Sit-ups are where you sit all the way up and touch your elbows to your knees. Crunches are where you come up a few inches to contract. I no trainer, but I'd say start with 50 or so a day and work your way up. Start by 2 set of 25 then add a set or more reps as you build up.

Good luck!

Answer 3

Yes, you can build out if you them incorrectly. The "right way" is to press your lower back into the floor. Hold your belly button into the spine, like you're sucking it in. With feet on floor, hands behind your head (do not lace your fingers), elbows out (not ever pulling them up), chin reaching towards the ceiling. Sounds like a lot of steps, but this is proper form. Last, but not least, exhale on your way up really pulling the belly button in and inhale as you lower to the floor. The breath is very important in a crunch. It is also important to do lower abs, upper abs, obliques and your back. Try doing 3 sets of 20 for all areas. Hope this is what you were looking for.

Answer 4

when you do crunches... suck you stomach in and pull toward your spine you shouuld feel it throughout you whole abdomnial area..you need to lif your shoulders off the ground and when you come back down don't let them touch the floor. but crunches alone will not help flaten you stomach(if that is what you are looking to do) you should do some cardio so you will be able to see the 6 pack!! also try holding dumbbells in your hands, hold you hands up above your head while laying on the floor and then press them up using your abs. this will improve you strength and give you great abs

Answer 5

Make sure that you pull your abs tightly toward your spine while doing crunches. Abs will form in the position that you work them in... that can be in or out. There is more information on abs on my 360 Blog of September 10 if you are interested.

Aloha

Answer 6

There isn't really a "wrong way" to do crunches.

Answer 7

just put ur fingers around ur eye temple and pull the head up