Crunches
Overview
This exercise focuses on your rectus abdominis, or what we normally call “abs.” Abs are a paired muscle that run vertically down your abdomen, from just below your pecs, down to your pubic crest.
Tendinous intersections cross your abs horizontally, which is what gives you the six or eight pack look. Abs are the anterior part of your core muscles, and help keep you upright.
Instructions
To begin, roll back down until you’re flat on your back, keeping your knees up. This is your starting position.
You can cross your arms across your chest, put your hands at the sides of your head, or just stretch your arms forward. Whatever’s comfortable.
Breathing out as you contract your muscles, curl upwards, leaving your lower back on the mat.
Hold this position for a few seconds, then lay back down.Lower back down, with a controlled movement, exhaling as you do.
Tips
A common mistake I often see is moving in a jerking motion. Keep it smooth. Also, don’t tilt your head too far forward while you’re moving.
To begin, try 3 sets of 10 repetitions. If that’s not enough for you, try 4 sets of 15. If you’re really experienced, you should be able to do 5 sets of 30.
Crunches are an old standby, but it’s still an incredibly valuable tool in your workout kit. Thanks for watching!
