Crunches are the main exercise for targeting your rectus abdominis, the main abdominal muscle, and your obliques, or side abs. Most crunches involve lying on your back on the floor; however, if getting up and down off the floor is difficult or not possible, you can do crunches in a standing position, but you need some form of external resistance.
Forward Movement
The rectus abdominis is the primary mover during spinal flexion, or bending your spine forward. If you perform crunches in a standing position, you have to flex your spine to work these muscles. This requires pulling your ribs toward your pelvic bone and rounding your back. If you bend at the hips, this does not actively contract your ab muscles. Keep your hips still when you do crunches in a standing position and focus on curling your abs.
Side Movements
Your obliques are the primary movers during spinal rotation, twisting your torso to the side. If you want to target your obliques in a standing position, rotate your torso to the side against resistance. Perform the torso rotation is a slow, controlled motion; do not allow momentum or swinging. Len Kravitz, M.D., with the University of New Mexico notes that bending side to side in a standing position is not an effective exercise for the obliques.
Resistance
When you perform a crunch exercise on the floor, your torso and gravity provide the resistance for the exercise. You can add external resistance, such as holding a dumbbell on your chest, but it is not necessary, especially for beginners. You lose the resistance from gravity and your torso when you do crunches in a standing position, so you need an external form of resistance, such as a cable machine.
Execution
Attach a rope accessory to a cable pulley. Set the cable pulley above your head and stand with your back to the machine. Grab the ends of the rope and hold them over your shoulders. Pull your belly button into your spine to engage your abs. Exhale and crunch forward, allowing your back to round. Think of pulling your ribs toward the top of your hipbone. Pause for a count before slowly returning to the start position. To target your obliques, twist to the side as you crunch, pointing your shoulder toward the opposite knee.
Member Comments