How to do crunches

Crunches have a number of advantages over traditional sit ups, especially when it comes to the stresses that they put on your spine when you do them.  If you kow how to do crunches properly, you’ll find that they isolate your abdominal muscles really well, and help to give you an enviable flat stomach and great muscle tone.

Here’s our guide on how to do crunches properly to maximise the impact while keeping your back safe.

Step 1

Start by lying on the floor, with your feet flat on the ground, and your knees bent:

 

Crunch Starting Position

Correct starting position for a crunch

Step 2

With your arms crossed against your chest, use only your abdominal muscles to curl your shoulders upwards a couple of inches of the ground.

Crunch finishing position

Middle position, with stomach tense

Step 3

Hold the position for a few seconds to work your abs hard, and then relax back into your starting position ready for the next repetition.

How many crunches do you do?

It’s not always necessary to do more and more of any exercise.  There are some people who proudly manage hundreds of crunches in their abdominal workout , and they generally have a great 6-pack to show off, but bear in mind that a fantastic body comes as a result of mixing workouts with a good diet.

Try to manage 3 sets of around 10-12 crunches as part of your workout.  If you find that this isn’t working your abs hard enough, try adding resistance – holding a weight across your chest will have a big impact on how hard your crunches are, and help you make big gains.

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