Crunch

Muscles Crunch Works

Muscles used

• Rectus abdominisThe six-pack muscles running from your chest to your pelvis
• Transverse abdominisThe deepest core muscle that wraps around your abdomen
• Obliquesside abs running from the ribs toward the pelvis

Main muscleCurl your ribs toward your pelvis while lying down. The main muscle used is the rectus abdominis. It contracts to lift your upper body and tighten your core.

Supporting musclesThe transverse abdominis keeps your back flat, and the obliques stabilize your torso.

How it should feelFeel your abs tighten as you curl up. Focus on the squeeze rather than how high you go.

Signs you're offIf your neck feels tense, you’re using your neck more than your abs. If your lower back lifts off the floor, your abs may be relaxed.

Remember thisFocus on curling your tailbone up slightly and squeezing your lower abs, not just lifting your legs.

Setting Up for Crunch

Setup orderLay down a long mat

• Mat

  Set it like thisLay down a Mat long enough to reach from your head to your hips when you lie down.

  How to checkWhen lying down, your back and buttocks must be on the Mat, and the Mat must not slide on the floor.

Watch out forThe Mat is short, so Avoid starting with your back or buttocks touch the floor.

Stance for Crunch

Foot widthLie on the mat with your knees bent and both feet comfortably on the floor.

Where your weight goesKeep your hips and feet on the floor so your body does not slide.

Upper body positionPlace your hands beside your head or in front of your chest.

Why it mattersIf your feet are unstable, your body may shift as you curl your upper body up.

How to Grip for Crunch

Grip typeDo not hold any handles or equipment; lightly place your fingertips beside your temples.

Grip widthPlace both hands in the same position beside your face.

How hard to gripDo not tense your fingers, and do not let your wrists bend.

The Key Point for Crunch

Without pulling your neck, curl your upper body slightly upward so that the space between your ribs and pelvis becomes closer.

Think of it like thisThe feeling of folding the front of the belly short

Before the fixI tense my neck and shoulders and try to lift my upper body high.

After the fixIt strengthens the upper abdomen and reduces strain on the neck.