crunches??

Question

how do you do crunches? ne sites or details on how to do em?

Answer 1

The position should be on your back with knees bent and feet flat on the floor. Hands behind your head to support your neck - do not lace your fingers together and keep the elbows pointing out to the side and not up. Press the lower back into the floor -this is very important. Also, do not press the chin into the chest nor pointed straight up - your neck should stay in a straight line with about a fists width space between your chin and chest. Breathing is very important - exhale as your lift yourself up and sucking the abs in (like you pulling your belly button towards your spine) and inhale as you lower down, but don't lower down all the way - your shoulders should stay off the floor.

Answer 2

1. Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest.
2. Pull your belly button towards your spine, and flatten your lower back against the floor.
3. Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor.
4. Exhale as you come up and keep your neck straight, chin up.
5. Hold at the top of the movement for a few seconds, breathing continuously.
6. Slowly lower back down, but don't relax all the way.
7. Repeat for 15 to 20 repetitions with perfect form for each rep.
8. To add variation, bring your knees in at the same time you lift your upper body off the floor (full body crunch)
9. To make it more difficult, balance on an exercise ball.


Make sure you work on quality rather than quantity. You can do 15 perfect crunches and get a better workout then doing 50 poor ones. Good luck.

Answer 3

1. Lie flat on your back and place your calves on a flat bench seat. Your hamstrings should be perpendicular to the floor.
2. Place your hands behind your head with fingers interlaced together.
3. Perform the following movements simultaneously:
a. Pull your hips from the floor using your lower abdominal muscles.
b. Raise your shoulders and back from the floor using your upper abdominal muscles
c. Force your shoulders in moving them toward your hips
d. exhale hard
4. Hold the contracted position for a slow count of 1-3
seconds.
5. Keep repeating this movement until fatiqued.

Answer 4

Well Captain Crunches are a good way to start your morning,so what you should do to get the maximum benefit of this workout is use low fat milk preferably 1 or 2 percent,that way you would not lose the crunch.Some people add fruits to the cereal which I believe is a cause for concern.Keep it simple and keep it cool.