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Primary
Movers:
Rectus Abdominus Secondary
Movers:
Internal and External Obliques,
Transverse Abdominus
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Click
the Professor to review the anatomy of the Abdominals. |
This
is the simplest, most effective single exercise for the abdominal region. Being
the most common abdominal exercise also means it is the abdominal exercise that
is most often done incorrectly. Proper form is not immediately obvious but with
a few simple adjustments, the Abdominal Crunch
can be an excellent exercise.
How
to do it:
- Lie
down flat on your back with your knees bent and your feet on the floor.
- Hold your hands
wherever you feel comfortable (on your chest or beside your head - just be sure
you don't pull on your head).
- The typical
crunch is taught by instructing you to simply roll your upper torso forward. This
is fine to start with.
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- To increase the effectiveness
of the crunch movement, push your chest and head up towards the ceiling pushing
your lower back flat onto the floor.
- Your
anatomy will automatically cause you to follow a crunching pattern.
- Trying
to crunch up towards the ceiling will increase the tension on the abs.
- Hold
at the top of the movement for a second and squeeze hard.
- Do
not lift up into a sit-up as this works the hip flexors and can strain your back.
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Tricks:
- At
the top of each when you're squeezing, breathe in and out a few times and try
to relax every other muscle except the abs. This will intensify the contraction.
It will also help to tighten the abdominal area.
- While
you are contracting the rectus abdominus continuously, the deeper fibers are relaxing
and contracting while you breathe. Each time the deep fibers relax, your rectus
abdominus will squeeze them in a little more, making your waist smaller. While
this is temporary smallness, you are teaching the muscles of your abdominals to
tighten up.
Common
Errors: - Not
squeezing the abs - the crunch is an exercise that can be done in what
looks like a correct manner but resulting in no meaningful work. Be sure to squeeze
the abs very hard at the top of each crunch. If you can talk to somebody (and
be easily understood) while doing crunches, you are probably not squeezing hard
enough.
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