The lying abdominal crunch is a strength-training exercise that targets the rectus abdominis muscle. Research proves its effectiveness at activating the abdominals, and because it requires no equipment, you can perform it anywhere. Knowing basic core anatomy will help you to execute a lying crunch with good form and allow your to explore alternative abdominal exercises.
Anatomy of the Lying Crunch
The muscle that we commonly associate with having a "six-pack" runs the length of the abdomen and is named rectus abdominis. Rectus abdominis originates at the base of the sternum in addition to the cartilage of ribs five through seven, spans the front of the trunk, and inserts on the pubic bone. When performing an abdominal crunch, it is recruited to flex the lumbar spine, drawing the lower ribs toward the pelvis.
How to Properly Perform a Lying Crunch
Lie down on an exercise mat or another surface that will support the vertebrae along your spine. Bend your knees and rest the soles of your feet on the floor about a foot from your pelvis. Cross your arms over your chest. This is the start position. Pressing your lower back into the floor, lift your shoulder blades away from the mat and crunch your lower ribs toward the pelvis. Control the descent of the movement as you return to the start position. To avoid straining your neck, keep a space as big as your fist between your chest and chin throughout the entire range of motion. Perform the exercise with your hands behind your head to increase the intensity.
Crunches vs. Ab Gadgets
The emergence of abdominal gadgets on the market have called into question the effectiveness of the rudimentary crunch. Products lure customers to exercise by providing unique alternatives to the old-fashioned crunch. A growing body of research has proven the traditional lying abdominal crunch to be as effective as any of these products on the market, according to the American Council on Exercise.
Other Exercises to Target Rectus Abdominis
Diversify your abdominal workout by including other exercises in your program. Two alternative movements that train rectus abdominis are the forearm plank and the reverse crunch. To perform a forearm plank, align the body much like a pushup, but rest on your forearms instead of your hands. Build strength by holding this shape for 30 to 60 seconds. A reverse crunch is exactly as it sounds -- the opposite of a crunch. To do one, lie down and lift your legs into the air above your hips, keeping a slight bend in the knees. Execute the reverse crunch by lifting your lower back off the floor and pulling your pelvis toward the lower ribs. Carefully control the lowering phase of the movement as you allow your lower back to touch the floor.
References
- "Journal of Strength and Conditioning Research"; Electromyographical Analysis of Abdominal Muscle Activity Using Portable Abdominal Exercise Devices and a Traditional Crunch; E. Sterlicht, et al.; 2003
- American Council on Exercise: New Findings Support Old Methods Average Situp Puts the Crunch on High-Priced Abdominal Trainers, Says New American Council on Exercise Study
- National Academy of Sports Medicine: ABsolutely Flat By Summer
- MayoClinic.com: Video: Abdominal Crunch
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