AÂ FIT30 EXERCISE
Crunches
Crunches are a classic abdominal exercise that primarily targets the rectus abdominis, the muscle responsible for the "six-pack" appearance.
HOWÂ TO
How do I do Crunches?
- Lie on your back on a mat with your knees bent and feet flat on the ground.
- Place your hands on the side of your head, lightly supporting your head without pulling on your neck.
- Engage your core muscles by drawing your belly button towards your spine.
- Lift your head, neck, and shoulder blades off the ground while keeping your lower back in contact with the mat.
- Exhale as you lift, and aim to bring your chest towards your knees, while touching your hands to your knees.
- Hold the crunch for a moment, then lower your upper body back down to the mat in a controlled manner.
TIPS
What are some tips for Crunches?
- Avoid pulling on your neck with your hands. Your hands should provide light support, and the movement should come from your core.
- Exhale as you lift your upper body and inhale as you lower it back down. This helps engage your core and promotes proper breathing.
- Aim for a full range of motion by lifting your upper body as high as you comfortably can, focusing on the contraction of the abdominal muscles.
- Perform the exercise with controlled movements, avoiding any jerking or using momentum to lift yourself.
MODIFICATIONS
How do I modify Crunches?
- Lift your legs off the ground and bring your knees towards your chest as you lift your upper body.
- Twist your torso during the lift to engage the oblique muscles. Lift your right elbow towards your left knee and vice versa.
- Combine the twisting motion with a pedaling motion, bringing opposite elbow to knee in a cycling motion.
- Elevate your legs off the ground while performing crunches to increase the challenge.
- Perform crunches on an incline bench to change the angle and engage your muscles differently.
- Use an exercise ball to perform crunches, which adds an element of instability and engages stabilizer muscles.
What are the benefits of Crunches?
Abs
Core Strength
Improved Posture
A bodyweight30 workout
Three Wishes
Complete 15 Rounds In 29:00
- Leg Raises (00:20)
- Crunches (00:10)
- Russian Twists (00:10)
- Heel Touches (00:20)
- Rest (1:00)
Free
A dumbbell30 workout
I Totally Dig You
Complete 6 Rounds In 29:00
- Dumbbell Punches (00:25)
- Cross Chest Curls (00:20)
- Elbow Squeeze Shoulder Press (00:25)
- Hammer Curls (00:20)
- Forward Lunges (00:60)
- Rest (00:25)
- Crunches (00:20)
- Pistol Crunches (00:25)
- Bicycle Crunches (00:20)
- Rest (1:00)
Free