crunch exercise is the backbone of abdominal training.
It develops the muscles of the abs to help you
build that much-desired six-pack. But did you
know that there is a way to do crunches that can
actually decrease the size of your waist?
key to this technique is the top position of the
crunch where your abdominals are contracted as
hard as they are able to.
you're in this top position, I want you to breathe
in and out slowly a few times. Try to relax every
other muscle except the abs. This breathing in
and out will intensify the contraction (as you
will find out very rapidly).
Here's how this breathing technique works to tighten
muscles of the abdomen are arranged in layers
around your midsection, similar in concept to
the rings in a tree. While you are contracting
the rectus abdominus (the top-most front layer
of your abs, also known as your six-pack) continuously,
the deeper abdominal muscle fibers are relaxing
and contracting each time you breathe.
time the deep fibers relax, your rectus abdominus
(because it is contracting so hard) will squeeze
them in a little more, making your waist-area
a little smaller and tighter.
reason this works to decrease the size of your
waist is simple. Usually, most people's abdominal
muscles just kind of sit there. They don't stay
tight, therefore your midsection tends to slouch
forward and outward.
technique teaches your abdominals to maintain
a degree of tightness and tone in them even when
you are relaxed. This keeps your abs in, leading
to a visually smaller waist.
here for more information on how to properly
perform the Abdominal Crunch.