Your stomach or abdominal muscles support your back every day. Strengthening these muscle groups will relieve pain or tension you may be experiencing in your back. Stronger stomach muscles will also help you to avoid back injuries in the future. There are three variations of crunches that are all excellent exercises you can use to strengthen your abdominals without injuring your back. Perform each one to target a different region of your stomach muscles. Always perform crunches while lying on your back and, if you have pain in your neck, feel free to use your hands to support your head and neck area.
Basic Crunches
The basic crunch strengthens your upper abdominal muscles. Lying on your back, bend your knees and place your feet flat on the floor just beneath your hips. Fold your arms and place your palms on opposite shoulders so that your forearms form an X across your chest. Ground down through your feet and sacrum as you lift your chin toward the ceiling. As you do this, your shoulder blades should lift off the floor as well. Hold this position for three counts and repeat 10 to 12 times before resting. Rest for no more than 60 seconds and complete another set. If your abdominal strength allows, perform a set of greater repetitions and less rest.
Reverse Crunch
The reverse crunch strengthens your lower stomach muscles beneath your belly button. Lie flat on your back with your legs extended, the inner arches of your feet touching. Place your arms down along your sides with your palms on the floor. Ground down through your palms as you bend your knees and lift your feet toward the ceiling. As you do this, your lower back may begin to arch. Don't allow this. Use your lower stomach muscles to keep your lower back flat on the floor. Repeat lifting your legs 10 to 12 times before resting. Rest for no more than 60 seconds and complete another set. If your abdominal strength allows, perform a set of greater repetitions and less rest.
Double Crunch
The double crunch strengthens both upper and lower abdominal muscles. Lie flat on your back with your legs extended, the inner arches of your feet touching. Fold your arms and place your palms on opposite shoulders so that your forearms form an X across your chest. Simultaneously lift your chin toward the ceiling as your bend your knees and bring them in toward your chest. As you do this, your shoulder blades and hips should lift slightly off the floor. Remember, feel free to use your hands to support your head and neck area.
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