Crunches are primarily an abdominal toning and muscle strengthening exercise versus a calorie-burning exercise, such as running or cycling. For this reason, ab exercises should be combined with regular aerobic physical activity to increase calorie-burn for weight loss goals. Muscle definition will not show if your abs are covered by a layer of fat. There are a variety of crunches to incorporate into your workout routine, including crunches with elevated feet.
Step 1
Lie on your back on an exercise mat or firm surface. Keep feet on the ground with knees bent at a 90-degree angle.
Step 2
Place hands behind your head with lightly touching fingertips. Raise your legs so that your feet are off the ground and place them on a supportive surface, such as a bed or chair. Knees should be bent at a 90-degree angle and shins parallel to the floor.
Step 3
Lift head, neck and shoulders off the floor by tightening the abdominal muscles. Avoid pulling on your neck. Keep chin tucked in and look at a point on the ceiling to keep neck and head position neutral. Hold for a count of three. Lower head, neck and shoulders back to start position on the mat slowly. Use abdominal strength to control movement. Pause for 1 to 2 seconds. Lift and repeat abdominal crunch again while keeping feet and legs elevated. Repeat 10 to 15 times or until fatigued for a total of 2 to 3 sets with rest in between.
Step 4
Advance to doing a crunch with elevated feet with the use of a stability ball. Place lower legs and feet on a stability ball with knees bent 90 degrees. Place your hands behind your head and perform a crunch by lifting your head, neck and shoulders off the mat. Lower to the original position and repeat until fatigued.
Tips and Warnings
- Increase difficulty level by holding legs in the air with knees bent 90 degrees. This increases abdominal toning as ab muscles are forced to stabilize the lower-body to prevent legs from falling to the ground.
- Always consult with a health professional prior to initiating a physical activity program or new exercise. Pregnant woman should avoid abdominal exercises while lying supine during their second trimester.
Things You'll Need
- Stability Ball or chair (optional)
- Exercise mat (optional)
