The core of the body consists of the abdominal muscles and all the muscles located between the bottom of the shoulder blades and top of the glutes. The abdominals are found in the stomach area, and the crunch is an exercise that can be used to work these muscles. Strengthening this part of the core musculature can help prevent lower back pain and improve your sport performance.
Step 1
Get into the proper starting position. Lie down with your feet flat on the floor and your knees bent. Keep your back flat and place your hands either over your chest or on the sides of your head near your ears.
Step 2
Start the movement. Curl your upper body off the floor by contracting your abdominal muscles. Squeeze the muscles at the top of the movement for a full second and feel the contraction in your stomach. Slowly lower your body back to the starting point and repeat. Make sure you keep your neck straight throughout the movement.
Step 3
Perform a long-lever crunch to increase the intensity. Lie on your back with your knees bent and your feet up on a bench or chair. Extend your arms straight over your head and perform a crunch. Lower yourself back down and repeat. Do not move your arms forward when you crunch. Leave them in line with your head and shoulders.
Step 4
Increase the intensity even more with the aid of a medicine ball. Lie on your back with your knees bent and feet flat on the floor. Hold the ball straight above your chest with your arms fully extended. Curl your body up by contracting your abs, and push the ball above your knees. Lower yourself back down and repeat.
Tips and Warnings
- Do not do hundreds of crunches at a time. Proper form is the most important thing. Aim for 10 reps when you first start doing them, then work your way up to 20 or more.
Things You'll Need
- Medicine ball
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