Overview of Ab Crunch
An exercise for the abdominal flexion is the abdominal crunch, or ab crunch.Even the most recent beginner lifters have undoubtedly attempted this fairly common movement before.
The ab crunch is a staple of most ab workouts because it’s one of the best exercises for developing the core.But to get a full ab workout combine crunches with other ab exercises like the plank and hanging leg raise rather than doing long rounds of crunches.
While executing the ab crunch some people may still have low back pain.If so it is advisable to continue with ab workouts like the plank which emphasize stability over flexion.
Instructions for Ab Crunch
- With your hands over your chest and your knees raised adopt a comfortable reclining position.
- As you lift your upper body off the ground, contract your abs and exhale.
- Gradually return to starting position with your abs fully contracted and your upper back off the floor.
- finished for the allotted amount of times.
Tips for Ab Crunch
- To strengthen the mind-muscle link, exhale forcefully as you’re blowing out the candles on a cake and hold the contraction for a moment.
- For this workout, choose more anti-extension and anti-rotation based motions if your lower back is bothering you.
- Refrain from placing your hands behind your head as this may place undue strain on your neck.
Advantages of Crunches
The muscles at the front of your abdomen known as the rectus abdominus, or six-pack, are strengthened by ab crunches.Your rectus abdominis muscle tightens, causing your shoulders to enlarge in relation to your hips.
Being a primary muscle of the core it gives your body stability.The cornerstone of your everyday motions and athletic performance is a strong back and abs.Maintaining spinal and pelvic stability as well as avoiding back pain and strain require a strong core.
Different Abdominal Crunches
Depending on your goals and ability level try a few different variations on the ab crunch.
Complete crunches of the abdomen
- Engage your core while lying on your back.
- Elevate your shoulders to a height of one or two inches from the ground while visualizing drawing your ribs closer to your pelvis.Lift your upper body and simultaneously bring your knees in.
- As you stand up release the tension in your neck and raise your chin.
- As you breathe continuously, hold the position at the top of the movement for a few seconds.
- Retrace slowly but do not let up completely.
- With flawless form, perform 15 to 20 repetitions every set.
Exercise Ball Crunch
- Place an exercise ball in front of your upper to mid-back while keeping your feet flat on the floor.
- Tension of your abdominal muscles will cause you to crunch your ribs inward toward your pelvis.
- Hold the crunch at the top for a count, and then carefully lower yourself over the ball..
Safety and Precautions
- Consult your physician or physical therapist about whether abdominal crunches are acceptable if you suffer from neck or back issues.
- They might put stress on the neck and compress the spine if not performed correctly.
- If you have diastasis recti you might need to refrain doing ab crunches after the first trimester of pregnancy and after giving birth.
- To learn more, consult your healthcare provider.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.