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How To Perform Crunches Properly PDF
How To Perform Crunches Properly PDF
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
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.
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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
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
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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.
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.
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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.
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:
2. Place your free hand on your ear (the one facing the ceiling).
4. Pause at the top of the contraction, and return to the starting position.
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
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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.
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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
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.
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.
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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.
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.
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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
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.
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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
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.
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Moving — Your core muscles play a huge role in maintaining your balance.
Improving their strength may help reduce your risk of falling.
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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.
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.
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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.
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
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
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