Crunches | How to do an Abdominal Crunches

Hi guys, in today’s blog post we gonna discuss how to do crunches in the correct form, which muscles are engaged in the., how to perform them, and do’s and don’ts during crunches.  So let’s get started,

Muscles engaged in crunches

crunches

Crunches mainly work on the Rectus Abdominis, Abdominal and Oblique muscles. Crunches activate the side oblique muscles and strengthen your core which can reduce back problems. Crunches increase the mobility and flexibility of the muscles. This exercise also burns belly fat, isolates the abs, and can be done without gym equipment.

The correct way to perform Crunches

So guys here are 3 simple steps in which you can perform crunches in the correct way.

  • First of all, lie down on your back. Your feet should be on the ground, hip-width apart. Bend your knees. Now, place your arms across your chest, contract your abs and take a deep breath in.
  • After that, breath out and lift your upper body, keeping your neck and head relaxed.
  • Again, take a deep breath in and return to the starting position.

Now repeat and do a couple of reps.

Do’s and Don’ts during Crunches

  • Do breathe out when you come up with your crunch.
  • Do squeeze your pelvic floor when you come up.
  • Do relax your pelvic floor when you go down
  • Do gently support your head when you come up.
  • Don’t let your core puff or pooch as you come up.
  • Don’t ever use your neck or head to use your upper body during this exercise if you use them you will increase the risk of injury. So, always use your core to raise your upper body.
  • Don’t ever make rapid movements. Only take slow movements or else If you move rapidly then you won’t engage the right muscles.
  • Don’t place your hands behind your head because this can strain your neck.

So this was all about a normal crunch. There are different types of crunches like- Reverse crunch, Wiper crunch, Jackknife, Side on crunch ball, Woodchop, Crunch on the ball, Russian crunch, Hip raise,s and leg raise, and Twist and crunch. We will discuss them in further posts. I hope you guys understood everything about a normal crunch.

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