Using proper technique will ensure you get the most out of doing abdominal crunches, advises Nicole Krupa, M.S., of the Mayo Clinic. Proper form also prevents stress on your lower back. People often do crunches too fast and use the hip flexors to help with the upward phase. Doing this tilts the pelvis and increases stress on the lower back. A person's abdominals connect his rib cage to his pelvis. Thus, a crunch needs to focus on getting these body parts closer, according to the American Council on Exercise (ACE).
Step 1
Lie on your back on the floor or a mat. Bend your knees and ensure your feet are firmly planted on the floor. The feet should be hip-width apart, with your heels about 12 to 18 inches from your tailbone. Keep the knees comfortably apart throughout the exercise, Krupa says.
Step 2
Place your hands behind your head or fold your arms on your chest. If you put your hands behind your head, do not clasp them--this increases neck injury risk and detracts from effectively isolating your abdominal muscles, Krupa explains. Instead, squeeze your shoulder blades together and then pull your elbows back. Keep the same elbow position throughout the crunch. Do not arch your low back or move your elbows forward.
Step 3
Align your head and your spine. Exhale and contract your abdominal muscles. Flex your chin very slightly toward your chest as you slowly curl toward your thighs, but keep the neck relaxed, the ACE advises. It helps some people to visualize the bellybutton moving up toward the pelvis. Ensure your movement is controlled and smooth. Focus on pulling your rib cage toward your pelvis, keeping your tailbone, lower back and feet in contact with the floor or mat and your shoulders relaxed. Curl until your upper back is lifted from the mat or floor. Hold this position briefly.
Step 4
Inhale as you return downward. Slowly uncurl lower your torso. Make sure your low back stays in contact with the floor or mat as well as your feet and tailbone, the ACE advises.
Step 5
Choose a number of repetitions. Do as many crunches as you are able to using good form. Stop short of the number you've chosen if your form suffers, Krupa says.
Things You'll Need
- Exercise mat (optional)
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