Crunches

What are Crunches? Crunches are a popular abdominal exercise that targets the rectus abdominis muscle, commonly referred to as the "abs." This exercise involves lying on your back, bending your knees, and curling your shoulders towards your pelvis.

Tutorial

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your hands gently behind your head, without pulling on your neck.
3. Engage your core muscles by drawing your belly button towards your spine.
4. Slowly lift your head, neck, and shoulders off the floor, while keeping your lower back pressed into the mat.
5. Exhale as you crunch up towards the ceiling.
6. Hold the contraction for a moment, then slowly lower back down with control.
7. Repeat for the desired number of repetitions.

Common Mistakes

• Using momentum: Avoid swinging your body to generate momentum. Focus on using your abdominal muscles to lift your upper body.

• Straining the neck: Do not pull on your neck with your hands. Keep them gently supporting your head to prevent strain. - Lifting hips off the floor: Keep your lower back pressed into the mat throughout the movement to avoid straining your lower back.

Tips for Better Results

• Focus on form: Perform crunches slowly and with control to maximize muscle engagement.

• Breathe properly: Exhale as you crunch up to fully engage your core muscles. - Include variety: Mix up your abdominal workouts with different exercises to target all areas of the core.

Muscles Worked

• Primary muscles: Rectus abdominis (six-pack muscles) - Secondary muscles: Obliques, transverse abdominis