How To Properly...
Do Crunches
Exercise is necessary for proper maintenance of good health. Most people, however, are more concerned with how exercise can help them tone their muscles, shaping their body into something more desirable. This is okay though, as long as the exercise is done correctly so that no harm comes to the body. A common form of exercise, called crunches, is a prime example of this. A crunch can be easy and beneficial, but only if these steps are done correctly, as stated above.
A crunch, also called a curl-up, is supposed to be a safer alternative to a sit-up. Although it does not burn as many calories, it can be just as good as a sit-up can be. There are many different variations of crunches, such as the reverse crunch, twisting crunch, Thai crunch, and cable crunch. Weights are sometimes used to increase the difficulty of the exercise, which are typically held under the neck to add resistance. Crunches are relatively simple, and can be done in only a few, simple steps.
First and foremost, it is important to find a comfortable area to do this exercise in. Hard floors, such as wood or tile, are not recommended. However, carpet is, as it is both cushioned and stable so that it will not hurt the back during the crunch. Then, find a nice, open area, and lay down on the floor , arms above the head and behind the neck. The feet should be flat on the floor and the knees should be bent. It is suggested that the heels of the feet are aligned with the hips.
Next, using only the abdominal muscles (watch out for use of arms during the exercise, as this is not a crunch), lift up from the floor until about a thirty degree angle of the body has formed. Anything above a thirty degree angle could damage the muscles of the back.
This position should be held for approximately three to five seconds, making sure that the abdominal muscles are properly contracted. Then, slowly, retract back to the floor until back in the starting position. This part is just as important as the lifting up of the body. Fight gravity on the way down. A full crunch is both the lift up and lift down.
Repeat, making sure to do all the steps above and maintaining a proper form.
Also, try a few of these tips, which can be easily found on the internet. Make sure to keep the head and neck in line with the spine, and don't let the chin ever touch the chest. Watch your breathing. Breathing while holding the crunch will further contract the abdominal muscles. Do not do the crunch quickly. It is important for this process to be slow and steady in order to keep the muscles and body under complete control. Also, remember not to interlock the fingers behind the beck while doing crunches, as this limits the range of motion of the abdominal muscles, thus limiting the workout itself.
