Basic Crunch

Differentiation: Mechanics

This is the basic variation of a Crunch. You lift your torso just a few inches off of the floor. This movement engages your core.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Place a padded exercise mat on the floor.

3) Lie flat on your back on the mat.

4) ...with your knees bent at a 60-degree angle

5) Place your feet flat on the floor.

6) Place your hands behind your head.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) While pushing your lower back onto the floor, roll your shoulders off the floor in a slow, controlled movement.

3) ...until your shoulders come off the floor about four inches.

4) At the top of the movement, contract your abdominal muscles and hold this position for a count of one second.

5) Inhale as you slowly return to the starting position.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Be sure to not do each rep too fast, otherwise your form will be poor.

Your shoulders should raise off the floor about four inches while your abdominals contract.

Keep your neck straight when crunching.

Be sure to use your core to move your body instead of moving the weight with your arms. Keeping the resistance to your core will ensure that this exercise offers the most beneficial effects.

Keep your feet planted on the floor during the movement.

Gear Advice

To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.

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Tip

Some people choose to place their palms at the sides of their head. Some people choose to keep their elbows inward.

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