How To Perform Crunches Properly PDF

1/31/2020 How to Perform Crunches Properly
How to Perform Crunches Properly

 Fact Checked
STORY AT-A-GLANCE -
 Crunches are an abdominal exercise aimed at strengthening your core muscles
 A basic crunch is done by lying down on the oor and crunching your abs by lifting your
shoulders slightly. The lower back must still be in contact with the ground
 There are many variations of crunches to help target other muscles surrounding the
rectus abdominis
Table of Contents [ SHOW ]
One of the many goals people set when they start strength training is to get a toned and
at stomach. In this regard, they start doing crunches, repetition after repetition. While
crunches are a great exercise to achieve this, you can be injured when performing it. If
this has happened to you before, it's time to rethink your form.
Crunches, when done properly, can help strengthen your core. Furthermore, proper form
can help add de nition to your abs. When you add in proper nutrition and high-intensity
exercise, crunches may help you get the "six-pack" you've always wanted.
https://ﬁtness.mercola.com/exercise/crunches.aspx?cid_source=dnl&cid_medium=email&cid_content=art2HL&cid=20200131Z1&et_cid=DM446125&et_rid=8014… 1/13
What Are Crunches?

Crunches in their simplest sense are a free-weight exercise that strengthens your
abdominal muscles.1 Training your core is an important part of staying t and healthy,
especially if you're an athlete. Research shows that strengthening your core may help
improve muscle endurance.2
Even if you're not into sports, you may bene t from training your core in many ways. A
study published in the Journal of Physical Therapy Science explains that core strength
exercises may help alleviate chronic low back pain.3
What Muscles Do Crunches Work?

Exercise and sports science professor James Graves, Ph.D., states that crunches target
your abdominal muscles. In addition, training the surrounding core muscles such as your
obliques and lower back may help improve posture and minimize the risk of developing
back pain.4
Aside from movement, your abdominal muscles actually serve many roles. A study
published in Progress in Neurobiology explains that your abs are also responsible for
many biological processes such as breathing, vocalization, coughing, sneezing and
vomiting.5
How to Do Crunches for Beginners

Crunches are an essential workout if you want to strengthen your core. In fact, the
American Council on Exercise states that this exercise is more effective in building your
abs compared to using abdominal equipment.6
In other words, if you want to get abs, you're going have to do it the old-fashioned way —
lying down on the oor and crunching your core. Before crunching your abs, it's
important to learn how to do them properly to lower your risk of injuries. Here are the
steps, according to Paige Waehner, a certi ed personal trainer:7
1. Lie down on the oor (preferably on an exercise mat) with your back straight and
your knees bent. Your hands should be behind your head or across your chest.
2. Engage your abdominals, pulling the muscles into the oor before crunching.
3. Contract your abs, lifting your shoulders 1 to 2 inches from the oor.
4. Exhale once you reach the top of the movement. Your neck should be straight and
your chin up.
5. Hold the movement for a few seconds, and slowly back down while inhaling.
11 Types of Crunches You Should Try

In addition to standard abdominal crunches, variations of crunches target other muscles
to help increase activation, ensuring a well-balanced body. Below are some of the most
popular examples:
Bicycle Crunches
According to the American Council on Exercise, bicycle crunches are one of the best
exercises for hitting your obliques, which are muscles found on both sides of the
abdominal muscles.8 Coach magazine outlines the steps to do this exercise:9
1. Lie down on the oor. Your head and shoulders must be slightly raised.
2. Place both hands on your sides or ears. Lift one leg and extend it, then lift the other
leg and bend it while pulling it closer to your chest similar to pedaling a bicycle.
3. Engage your core by twisting it, making sure the opposite arm meets the bent knee.
There is no need to have the elbow touch the knee.
4. Lower the leg and arm at the same time, then repeat the same motion for the other
side.
Reverse Crunch
As the name implies, the reverse crunch is a maneuver wherein you do crunches
backward. You will be pulling your legs closer to your chest, instead of your torso curling
forward. This targets the lower portion of your abdominal muscles. To perform this
exercise, follow these steps outlined by Paul Rogers, a licensed personal trainer:10
1. Lie down on the oor and start with a normal crunches stance.
2. Bend your knees and engage your core, slowly lifting your legs until your knees are
over your hips.
3. Exhale as you curl your abdominal muscles. Make sure you're only lifting your hips
off the oor.
4. Inhale while you return to the starting position. Your hips should touch the oor
again.
Side Crunch
Side crunches mainly target your oblique muscles, while secondary muscles include the
core. To perform this exercise, follow these steps:11
1. Lie down on the oor with your knees bent and close together.
2. Place one hand behind the ear.

3. Engage your core, slightly lifting up the torso, while bringing the bent elbow to the
hip as close as possible. Return to the starting position and repeat on the other
side.
Oblique Crunches
According to Men's Health, the oblique crunch is one of the rst variations of abdominal
crunches people do after learning basic crunches. It is geared for beginners, making it a
good foundation for more complicated oblique-oriented exercises in the future. Follow
these steps to do the exercise:
1. Lie down on the oor, but on your side.
2. Place your free hand on your ear (the one facing the ceiling).
3. Engage your core, mainly focusing on the obliques to crunch up sideways.
4. Pause at the top of the contraction, and return to the starting position.
Vertical Leg Crunches
This exercise is an intermediate-di culty variant of regular crunches. Its main

movement is still crunching your abs, but the difference is that your legs are straight up,
pointing to the sky. This recruits more muscles such as the obliques and lower back
muscles.12 To do the exercise, follow these steps:13
1. Lie on the oor and place your palms behind your head to support your neck.
2. Raise your legs so they are perpendicular to the oor. Remember to keep them
close together and straight.
3. Engage your core and lift your shoulders and upper back from the ground, like
performing normal crunches. Hold the position for a second and then slowly lower
your body again. Remember that your legs should still be pointed to the sky
throughout the whole exercise.
Double Crunches
This maneuver makes use of your entire core region. Aside from exing your abs
forward, you also crunch backward by bringing your knees to your chest. To perform this
move, follow these steps outlined by Muscle & Fitness:14
1. Lie down on the oor or mat and place your hands behind your head. Bend your
knees and keep them together.
2. Perform a standard crunch by curling your core forward. Simultaneously, bring your
knees to your chest using your lower abdominal muscles.
3. Pause at the top of the movement, and return to the starting position.
Cross Crunches
Cross crunches (or crossover crunches) have a similar movement to bicycle crunches,
wherein you will twist your core to perform the exercise properly. The difference is that
your legs will be stationary. Follow these steps by Elizabeth Quinn, a licensed trainer:15
1. Lie down at on your back and place your hands behind your head with your elbows
ared outward.
2. Cross your left leg over to your right leg, with the left ankle resting on your right
knee.
3. Exhale and crunch your abs like a normal crunch. Twist your core to your left knee
as you raise your core. Your right elbow must meet your left knee.
4. Slowly lower your body and return to the starting position. Repeat for the other side.
Decline Crunches
Decline crunches take their name from the declined starting position of the exercise.
This is an intermediate-level exercise because the declined angle adds intensity to your
abs when curling forward. Follow this procedure to perform decline crunches, according
to James Gold from Born to Workout:16
1. Position yourself properly on a decline bench approximately 30 to 45 degrees. Place

your hands behind your head and lie down straight on the bench.
2. Curl your core by pushing your back down. The shoulder should rise by around 4
inches only, and your lower back must stay on the bench.
3. Contract your abs at the top of the movement and return to the normal position.
Kneeling Cable Crunch
A kneeling cable crunch requires the use of a cable station in a gym. Adding weights to
the exercise increases the intensity of the workout, which can work to the advantage of
people looking for a bigger challenge. Here's how to do this exercise according to Men's
Journal:17
1. Using a rope handle, get down on your knees a few feet away from the base of the
station. The weight should be heavy enough to challenge you, but not impede good
form.
2. Focus on keeping your weight on your shins and knees. Keep your arms relaxed so
that the cable pulls them. This creates a light stretch on the core.
3. Crunch your abdominals downward. Your forearms should meet your knees and
your head to the oor.
4. Return to the starting position.
Spiderman Plank Crunch
The Spiderman plank crunch isn't a traditional "crunches" exercise, but will strengthen
your core nonetheless. Aside from your core, secondary muscles targeted include
obliques, chest, shoulders and arm muscles, making it an intensive workout.18 Men's
Journal outlines how to do it:19
1. Start with a plank position. Keep your forearms on the ground and your body
straight.
2. Bring your right knee forward to your right elbow. Return to the starting position.
3. Repeat on the other side.
Butter y Crunches
Butter y crunches involve bringing your feet together and aring your knees outward,
which can help improve lower abdominal activation when curling your core.20 To perform
this maneuver, follow these steps:21
1. Lie down with your back straight. Your feet should be together, but spread your
knees.
2. Crunch your abs toward your pelvis. Your arms should be extended in front of you.
3. Return to the starting position.
Situps vs. Crunches: Which Exercise Is Better?

Situps and crunches are exercises aimed at strengthening your core. Both have similar
movements, but their main difference is the range of motion. In crunches, you only raise
your shoulders to the point where your abdominals contract or "crunch." Situps, on the
other hand, raises your torso until you're almost upright.22
But which one is better? The answer depends on your goals, as both can be used to
great effect for strengthening your abs. According to an article published in the
International Sports Sciences Association, situps target your core, as well as your hip
exor muscles. Crunches isolate your abdominals only. Obliques and other muscle
groups are not targeted.23
How Many Crunches Should I Do a Day?

There is no de nite answer on how many crunches you should do per day to see results
depending on your goals. In one article published in Women's Health, a woman did 50
crunches per day for a month. By the time she was nished, she stated that her core felt
stronger, but belly fat relatively stayed the same.24
If 50 crunches per day sounds like a lot for you, don't worry. You may see results with
fewer repetitions. In a study published in 2011, researchers had participants perform
seven abdominal exercises for two sets of 10 repetitions, ve days a week. After
exercising for six weeks, they had drastically improved their muscular endurance.25
You may experiment on your own, but consulting with a licensed trainer or instructor can
give you the best results.
4 Key Bene ts of Doing Crunches

Having strong abdominal muscles is probably the most important bene t of doing
crunches. Improving your core strength is crucial because many motions you do
throughout the day relate to this muscle group. Research has shown that core training
may bene t your body in practical ways, such as:
Reducing back pain — A 2015 study notes that strengthening the core can help
alleviate low back pain.26 Another research paper published by the Pakistan Journal
of Medical Sciences supports similar ndings.27
Maintaining weight — Regularly training your core can help keep away excess
pounds. In a study published in the Journal of Physical Therapy Science, subjects
who underwent a 12-week training program lost weight and improved physical
tness.28
Improve respiratory function — In another study published in the Journal of

Physical Therapy of Science, participants who performed deep abdominal exercises
were able to improve their breathing function, along with reduced lower back pain.29
Improve athletic performance — Strengthening your core has been shown to

improve running economy, according to a 2019 study published by PLoS One.30
Now that you know how training your abdominal muscles can positively affect your well-
being, how do these bene ts translate to real life? Harvard Health Publishing outlines
several things you do every day where you can immediately feel the bene ts of
developing stronger abs:31
Daily tasks — Simple things such as taking a shower, sitting or standing make use
of your core. These movements become easier when you train your abdominal
muscles.
Work-related movements — Sitting at your desk all day while using the computer
can take a toll on your back. Training your abs can help mitigate this problem. Be
sure to take breaks, as well, possibly by considering the use of a standing desk,
where you can work without sitting.
Sports activities — People who partake in physically intensive sports such as

swimming, tennis and biking may bene t from stronger abs because they require
extensive use of core muscles.
Housework — Activities at home such as gardening, carrying items, mopping and

cleaning can be easier if you have strong abdominal muscles.
Moving — Your core muscles play a huge role in maintaining your balance.
Improving their strength may help reduce your risk of falling.
Is Crunches Equipment Effective?

You may have encountered many advertisements on television or the internet about
abdominal machines. These products are touted to help you get toned abs faster than
traditional exercises, but are they truly effective?
Apparently not, according to scienti c research. In a study published in the Journal of

Strength Conditioning and Research, scientists compared the range of motion of
traditional crunches to four abdominal devices. Results indicated that the equipment
limited the range participants were able to do.32
An article by the American Council on Exercise posits a similar conclusion: Abdominal

machines do not provide greater muscle activation than traditional crunches.33
How Many Calories Do Crunches Burn?

There's little information regarding how many calories crunches burn. However, situps,
an exercise similar to crunches, burn 60 calories at moderate intensity. This can give you
an idea of how many calories you'll burn when you do crunches.34 If you're looking to
lose belly fat, just remember that crunches alone will not give you the results you're
looking for.
According to Yuri Elkaim, a tness expert and coach, targeted fat loss is not possible. An
effective way of losing body fat to show your abdominals is getting your body to reach
its fat-burning setting, which is achieved through high-intensity exercises that involve
your entire body.35 Implementing a ketogenic diet may also help promote fat loss without
affecting lean body mass,36 which can help achieve your tness goals more easily.
Crunches Strengthen Your Core, but Don't Solely Rely on

Them
If you're looking to gain the bene ts of a strong core, crunches can set you on the right
path. However, be sure to diversify your workout regimen by performing variations of
crunches. This will help strengthen other muscle groups surrounding your abdominal
muscles as well. But don't think doing crunches alone will give you the six-pack abs
you've always wanted. You will also need to add a healthy diet and high-intensity
exercises to lose body fat.
Frequently Asked Questions About Crunches
Q: What is the difference between crunches and situps?
A: The main difference between crunches and situps are their range of motion. In
crunches, your shoulder only lifts a few inches off the ground. In situps, on the other
hand, your torso lifts until it is almost upright.
Q: Can you get abs from crunches?
A: In a way, yes. Crunches can help strengthen abdominal muscles.37 However, you
will need to a healthy diet and perform high-intensity exercises to lose body fat,
which will help your abs emerge.
Q: Can crunches give you a six-pack?
A: Crunches is just one part of the equation in getting six-pack abs. However, you
still need the proper diet and other exercises to help the muscles show.38
Q: Can crunches help you lose belly fat?
A: Crunches can burn calories, but they are not enough to help lose belly fat. A
proper diet, along with high-intensity exercises, can help reduce belly fat so your
muscles will show.39

How To Perform Crunches Properly PDF

Uploaded by

Document Information

Original Description:

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

How To Perform Crunches Properly PDF

Uploaded by

Copyright:

Available Formats

1/31/2020 How to Perform Crunches Properly

How to Perform Crunches Properly

Table of Contents [ SHOW ]

What Are Crunches?

What Muscles Do Crunches Work?

How to Do Crunches for Beginners

abs compared to using abdominal equipment.6

11 Types of Crunches You Should Try

2. Place one hand behind the ear.

1. Lie down on the oor, but on your side.

3. Engage your core, mainly focusing on the obliques to crunch up sideways.

Vertical Leg Crunches

This exercise is an intermediate-di culty variant of regular crunches. Its main

1. Position yourself properly on a decline bench approximately 30 to 45 degrees. Place

Kneeling Cable Crunch

4. Return to the starting position.

Spiderman Plank Crunch

3. Repeat on the other side.

3. Return to the starting position.

Situps vs. Crunches: Which Exercise Is Better?

How Many Crunches Should I Do a Day?

4 Key Bene ts of Doing Crunches

Improve respiratory function — In another study published in the Journal of

Improve athletic performance — Strengthening your core has been shown to

Sports activities — People who partake in physically intensive sports such as

Housework — Activities at home such as gardening, carrying items, mopping and

Is Crunches Equipment Effective?

Apparently not, according to scienti c research. In a study published in the Journal of

An article by the American Council on Exercise posits a similar conclusion: Abdominal

How Many Calories Do Crunches Burn?

Crunches Strengthen Your Core, but Don't Solely Rely on

Frequently Asked Questions About Crunches

Q: What is the difference between crunches and situps?

Q: Can you get abs from crunches?

Q: Can crunches give you a six-pack?

Q: Can crunches help you lose belly fat?

You might also like