How to do crunches
If
you're stuck on a dessert island with just one
ab exercise, crunches are the one. Done
properly, you're bound to feel a nice burn in no
time flat.
Here
is how you would perform this exercise.
1. Lie
on a mat with your knees bent and feet on the
floor. Depending on your level of fitness,
you can place your arms in any of the following
three positions:
Beginner:
With your arms straight at your sides and your
fingers pointing toward your knees.
Intermediate:
With your arms crossed over your chest.
Advanced:
With your elbows bent and your fingers
overlapping behind your neck.
2.
Tighten your
stomach muscles and slowly curl your torso up
until your shoulder blades are off the floor.
3.
Slowly return to your
starting position without completely relaxing on
the floor.
Initially
the exercise may feel rather easy; however,
after several reps you should begin to feel a
burn in the upper third of your abs.
Don'ts
-Bend
your neck as you curl into the crunch position.
This is the biggest reason that people who do a
lot of ab work complain. Imagine having a
softball between your chin and your chest.
-Draw
your elbows in. You're trying to lift your
torso, not flap your elbows.
-Bring
your torso up past 30 degrees.
Do's
-Keep
your head and neck in a neutral position; the
less stress on your neck, the better.
-Make
sure that you curl as you lift.
-Focus
your attention on the top section of your
abdominals. Let them do the work and not
any other part of your upper body.
-Keep
your lower back pressed against the floor at all
times.
