Crunches

Crunches are a classic exercise that focuses on strengthening the rectus abdominis , also known as the "six-pack" muscles. This simple but effective exercise is ideal for building core strength and improving abdominal muscle endurance. Crunches require no equipment, making them perfect for home workouts or as part of a warm-up.

Correct Execution of Crunches

Follow these steps to perform crunches correctly:

  1. Lie on your back with your knees bent and your feet flat on the floor hip-width apart.
  2. Place the hands behind the head with the elbows pointing out to the sides. Avoid pulling on the neck.
  3. Engage the abdominal muscles and lift the shoulder blades a few centimeters off the floor while keeping the lower back flat against the floor.
  4. Slowly lower the shoulder blades back to the starting position with control.
  5. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of crunches and avoid injury, avoid the following mistakes:

  • Neck pull: Keep your hands behind your head for support, but don't let your hands pull your head up.
  • Limited range of motion: Make sure to lift the shoulder blades off the floor to effectively engage the abdominal muscles.
  • Neck arch: Keep your neck in a neutral position as if you are holding a tennis ball between your chin and chest.

Modifications and Variations

Adapt crunches to your level or goal:

  • Beginners: Cross your arms over your chest instead of behind your head to reduce the strain on your neck.
  • Advanced: Hold a weight plate or medicine ball over your chest to increase resistance.
  • Alternative: Try bicycle crunches to include obliques in the workout.

Number of Repetitions and Sets

Aim for 3 sets of 15-20 repetitions . To challenge yourself further, you can increase the number of repetitions or add resistance.

Breathing

Inhale as you lower your body back towards the floor and exhale as you lift your shoulder blades up. Controlled breathing helps maximize abdominal muscle activation.

Video Demonstration

Watch this video for a visual guide to properly performing crunches:

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