The crunch is a fundamental abdominal exercise that targets the rectus abdominis muscles. This basic yet effective movement helps develop core strength and muscular endurance while maintaining proper spinal alignment.
Step by step guide:
- Lie on your back with knees bent, feet flat on floor
- Place hands behind your head, elbows pointed outward
- Keep lower back pressed firmly against the ground
- Engage your core muscles
- Lift your shoulders slightly off the ground
- Focus on squeezing your abdominal muscles
- Lower back down with control
- Keep neck neutral throughout movement
- Perform 15-20 repetitions for 3-4 sets
Tips
Don’t pull on your head with your hands. Focus on using abdominal muscles to lift. Keep movements slow and controlled. Maintain steady breathing throughout. Keep chin slightly tucked.
Benefits
Strengthens core muscles. Improves abdominal definition. Develops muscle control and endurance. Supports better posture. Foundation for more advanced core exercises.
Prevention
Avoid if experiencing neck pain. Don’t use momentum to lift. Keep lower back pressed against floor. Stop if feeling strain in lower back. Start with fewer repetitions if new to exercise.
