Article # 92. Traditional Crunch

Traditional Crunch

Muscles Worked: Rectus Abdominis, Obliques.

One of the best ab exercises for beginners to get started with is the "traditional" or "classic" crunch. Traditional crunches work the rectus abdominus, which is the most prominent of abdominal muscles. Working your upper and lower abs (rectus abdominus) also works the transverse abs (torso).

STEP 1: Lie with your knees bent and your feet flat on the floor. Fold your arms across your chest or hold your hands behind your ears (Do not interlock your fingers behind your head).

STEP 2: Use your abs to lift your head and upper torso while keeping your lower back pressed firmly against the floor.

STEP 3: Pause with your shoulder blades a couple of inches off the floor, then slowly return to the starting position using a controlled movement.

Why doing it Right Matters

While crunches may be a good exercise for beginners, they still need to be done properly. According to About.com's Guide to Sports Medicine, most people don't do crunches correctly, but it's important that you do. "Using good form when doing a crunch makes this a much more effective abdominal exercise," says the Guide to Sports Medicine. Proper technique not only impacts how effective the exercise is; doing crunches incorrectly can actually lead to back problems.

Proper Technique Pointers

Remember these pointers when performing crunches:

·         Always exhale as you contract (bend) and inhale as you release (go back to starting position) during the crunch.

·         You should never pull on your neck when doing a crunch. If you can’t clasp your hands behind your head, you can cross them over your chest instead.

·         Always keep your chin a fist's distance from your chest when doing a crunch. You can actually rest your fist under your chin. Doing so keeps your head from moving (which can cause your neck to go out of alignment).

·         Move slowly and continuously as you do the crunch (don’t jerk your body upwards).

·         You should keep your back flat as you perform the exercise. Try imagining a huge hand is pressing you down to the floor through your back. "Pull" your belly button down toward your spine.

Variations on the Crunch

Of course, working your abs doesn't begin and end with the basic crunch. By adding different versions of this tried-and-true exercise, you will be less likely to get burned out on it, you'll be able to find a format you prefer. And you'll eventually identify which bring you the results you desire (some variations are more effective than others). When you have mastered the basic crunch, try some of these below.

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