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 jump30 workout
Don't Cluck With me
Complete 4 Rounds In 27:20
- Bodyweight Squats (0:20)
- Bodyweight Squat Hold (0:20)
- Rest (0:15)
- Freestyle Jump (1:00)
- Rest (0:20)
- Crunches (0:10)
- Pulse Ups (0:10)
- Knee Hugs (0:10)
- Rest (0:15)
- Freestyle Jump (1:00)
- Rest (0:20)
- High Plank Knees-to-Chest (0:10)
- High Plank Knees-to-Elbows (0:10)
- Low Hold Plank (0:10)
- Rest (0:15)
- Freestyle Jump (1:00)
- Rest (1:00)
Free
A row30 workout
A Night Mare
Complete 4 Rounds In 24:00
- Row (1:00)
- Rest (0:25)
- Squat Thrusts (0:20)
- Rest (0:10)
- Push-Ups (0:10)
- Rest (0:20)
- Drop Squats (0:25)
- Rest (0:20)
- Crunches (0:10)
- Knee Hugs (0:10)
- Flutter Kicks (0:10)
- Rest (0:25)
- Row (1:00)
- Rest (1:00)
Free
