1. Two Types of Towel Crunches
The towel crunch has two versions. Both aid those with a weakness in the back or abdominal muscles. The first version of the towel crunch allows the participant to stabilize the head and prevent spine injury. Open the towel full length but fold it in fourths down the center. Lay your head on the towel and slip your hands underneath the towel, palms up, about 6 inches from the side of the head. Grasp the towel with your hands. You protect the spine when you don't push the head into the chest, but keep it straight instead.
2. Lift It Up
Lie on the floor and bend the knees. Keep the feet flat on the floor. Tighten your abdominal muscles as you raise your shoulders from the ground. Exhale as you go up. Make certain the soles of the feet are flat to the floor. Hold the position. The head and shoulders are not too high off the floor, just enough so you feel the burn in the abdominal area. Slowly move back down as you inhale; feel each vertebra go down and focus on the abdominal muscles. As you get more proficient, add more repetitions and sets.
3. Save Yourself From Lower Back Pain
The second towel crunch also protects the back, but it is the lower back that's protected. Place the towel under the middle of the back and stretches the abdominal muscles while it protects the exerciser from lower back pain. You need to roll the towel into a tube for this exercise. The exercise is also good, as any crunch is, for the abdominal muscles.
4. Lift and Exhale
Place the rolled towel on the floor and lay with the arch in the back on top of the towel. Cross your arms over your chest and touch the opposite hand toward each shoulder. Bend at the knee and bring your knees to an inverted V with the feet flat on the floor. Slowly lift the upper body. Exhale as you lift and hold the position when your body is at a 70 to 75-degree angle to the floor. Make sure you lift your head, neck and shoulders as one unit. Inhale as you descend slowly, one vertebra at a time. Squeeze the abdominal muscles.
5. Move Your Arms for Difficulty
As you progress with the exercise, add reps and sets. Increase the level of difficulty by adjusting the arms. Put your hands to the side of your head with the elbows out for the next level. It increases the weight you must lift. Put your hands and arms directly over the head in a straight fashion to make the exercise really tough. As you strengthen the abs, the back no longer has to work as hard to keep you erect and walking. You will find that backaches are a thing of the past.
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