Crunches

Type of exercise:Strength
Measurements:Reps
Primary Muscle:Abdominals
Equipment:No equipment

Instructions

  1. Lie down on the floor with your knees bent and your feet flat. Place your hands on the back side of your head and keep your elbows out to the side. This is your starting position.

  2. Curl your torso forwards while exhaling until your shoulder blades are off the floor. Make sure you are not using your arms to lift you and your elbows remain pointing to the sides. As you do this, push your back down into the floor to better work your abdominal muscles. Contract your abdominals at the top of the movement and hold for a second.

  3. Return to the starting position while you inhale. This completes one repetition.

  4. Repeat for as many reps as needed.

Variations

  • You can also do this exercise while lying down on an exercise ball. Keep your knees bent and feet on the floor, and be resting your lower back on the ball.

Warnings

  • Keep your movement slow and controlled - do not use momentum. Keep from hitting your shoulders back onto the floor.

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