Enhancing Skills

Crunch

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Body Weight

The crunch is a bodyweight exercise that targets the rectus abdominis muscle group. It involves lying on your back, bending your knees, and lifting your shoulders off the ground to contract your abs.

Stretch: Supine piriformis Quadriceps Knee to Chest

Warm-up: 5-10 minutes of light cardio such as jogging in place, jumping jacks, or cycling.

Proper Form:

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Place your hands behind your head with your elbows out to the sides.
  3. Contract your abs to lift your shoulders off the ground while keeping your lower back pressed into the floor.
  4. Exhale as you lift and inhale as you lower back down.
  5. Lower your shoulders back down to the ground before repeating.

Selecting Proper Weight: Since this is a bodyweight exercise, weight selection is not applicable.

How to Reduce Difficulty: If you find the exercise too difficult, you can place your hands on your chest instead of behind your head or perform a modified crunch by lifting only your head and shoulder blades off the ground.

How to Increase Difficulty: To increase the difficulty, you can hold a weight plate or dumbbell on your chest while performing the exercise, or perform the exercise on an unstable surface such as a stability ball.

Reps: Beginner: 10-12 reps Intermediate: 15-20 reps Advanced: 25-30 reps

Estimated Time: 1-2 minutes

Body Group:

Abs (Core)

Muscle Group(s):

Abdominals

Muscles used:

Primary:

Rectus Abdominis

Secondary:

N/A

Tertiary:

N/A

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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