Crunch – Strengthen those abdominal muscles!

Crunches are exercises which are performed by lying on your back and lifting up your head and shoulders upwards. If done properly, crunches greatly improve your abdominal strength. If performed incorrectly however, such exercises could lead to pain and injury in your lower back. This article will guide you through doing crunches the right way and will throw at you a crunch challenge you will not be able to refuse!

The reasons for doing crunches are numerous. They are a very effective way of strengthening your abs and toning the muscles in your abdomen. In addition to the muscles at the front and sides of your abdomen, crunches engage muscles called hip flexors, which run from your thighs to the front of your lumbar spine in your lower back. Crunches can be performed with no equipment and almost anywhere whether you are at home, at the gym or on the road.

So how do perform a basic crunch properly?

• Firstly, lie on your back with your feet against a wall (so your knees and hips are bent at a 90-degree angle).
• Then, tighten your abdominal muscles and raise your head and shoulders off the floor.
• Try crossing your arms on your chest instead of behind your head (to avoid straining your neck).
• Hold for about three deep breaths, lower to the ground, and repeat.

For a more challenging crunch exercise, you may consider doing bicycle crunches instead of the 
basic crunches. To perform a bicycle crunch:

• Lie on the floor with your legs stretched out in front of you.
•  Place your hands behind your head.
• Raise your legs. Raise them so that your thighs are perpendicular to the ground, and your calves are parallel to the ground. Keep your feet together.
• Lift your head up and touch your right elbow to the left knee while pulling your knee up towards your head. At the same time, straighten your right leg, keeping it several inches off of the floor.
• Repeat the same thing with the left elbow and the right knee.
• You have now completed one bicycle crunch.

How about a crunch challenge? Follow the chart below and you should see changes in your abdominal area soon enough. Do remember however that those crunches alone will not get you there. You need to watch your diet and perform crunches as part of your exercise routine.

Also always keep in mind that FORM IS KEY! Doing crunches with the wrong form will just be wasting your time and asking for back pain and injury. Maintain the correct form at all times and you will be getting the most out of your crunches.