how to do the crunch

Keep it Small

Abdominal crunches are simple to perform. Remember that a crunch is not a full sit up. It is an abbreviated motion that is designed to stimulate the rectus abdominus only. Limiting the range of motion is what makes the exercise the best way to build strength and endurance in that specific muscle group. According to Stephen Cabral, CPT/ CSCS,of the National Strength and Conditioning Association, the smaller range of motion is employed so the muscles can be engaged for a larger percentage of time than they would with a conventional sit up.

Form and Technique

Begin flat on your back with your knees bent and the heels of your feet only a few inches from your buttocks. Bring your hands to your temples with palms out, and elbows out from the body at about thirty to forty-five degrees. While exhaling, bring your shoulder blades off the ground fairly quickly, until you feel an intense pressure in the rectus abdominus muscles. Hold for a one to two second count, then slowly release, beginning the next repetition when the head and shoulders are just about to touch the ground.

The Quest for Six Pack Abs

If you’re goal is to sculpt yourself a set of those savage six pack abs, crunches you are the right exercise. But no matter how hard you work, the world will never bear witness to the fruits of your labor if you don’t maintain a healthy diet or if you fail to keep a fitness regimen that allows you to burn calories while you are building muscle. Keeping your body fat down is the only way to get your hard-earned abs visible.