Abdominal Crunch

In this lesson you will learn how to do a abdominal crunch. The crunch is an abdominal exercise that is done without any weight training equipment. Just let your feet rest on your bed or a bench and crunch up your chest. Find more abdominal exercises at weight training and bodybuilding.

• Put your feet on a bench, a bed or anything shin height. Support your neck with your hands but don't use them to create momentum. When you do an abdominal crunch, your lower back should stay on the floor. At the beginning, your shoulder blades can touch the floor slightly, but your neck has to stay away from the ground. Keep your back round throughout the entire exercise (don't hollow).
• Roll your trunk forward up (crunch) and contract your abdominals. Don't help with your arms.
• Then move back down, until your shoulder blades touch the floor again. Don't let yourself fall. If your abs lose contraction, you already moved too far.

Advice

• If you can do more then 35 repetitions, you are probably not concentrating on the movement enough. You either move too fast, hollow your back or help with your arms.
• To make the abdominal crunch harder, lift your legs from the bench after the last repetition and hold this positions isometrically (approx. 5 seconds).
• To make this harder again, extend your legs (approx. 5 seconds).
• And the toughest ending for the abdominal crunch would be if your extended your arms behind your head and your legs in front. The further the distance between hands and feet while keeping the back round, the harder. This is actually a very good abdominal exercises for gymnastics.

Suggestions

• Leg Raise
• The 5 Tibetans - Yoga Exercise

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