How to Abdominal Crunches

About the Abdominal Crunches

The abdominal crunch is a popular exercise, effectively targeting the abdominals (rectus abdominis), as well as the oblique muscles which run down the side of the abdomen. Whilst the crunch is performed with a much smaller range of motion compared to that of the sit-up, it is the abdominals which are specifically responsible for the flexion of the lumber and thus isolated during the crunch, whereas the sit-up involves the hip flexor muscles to a great degree which somewhat negates the abdominal stimulus.

For those looking to reduce fat around the stomach and hips, the crunch is a great exercise for developing the abdominal muscles, but will not lead to specific fat reduction from the region. Instead, the best approach is to follow a training program and diet which will lead to overall fat loss. You will notice the development of the abdominals to a much greater degree once fat levels decline, leaving you with a much firmer and defined midsection.

How to perform

Preparation

  1. Place mat on the floor
  2. Lay on the mat, with your knees bent and feet flat on the floor
  3. Bend arms at elbow and place hands close to your ears
  4. Keep a gap between your chin and your chest throughout, so your neck remains in a neutral position

Execution

  1. Raise your shoulders off the floor, flexing the upper portion of your back whilst the lower back remains stationary
  2. Once peak contraction is reached, pause for a second, and then slowly reverse back to the starting position
  3. Repeat for the desired number of repetitions

Other Core Exercises

Top