Top Tips for Effective Crunches
After a few years of products that offered shortcuts to sexy abs but delivered few--if any--results, fitness enthusiasts are returning to the ab classic: the crunch. Effective crunches can help you tone your abs, bringing the core definition that most exercise enthusiasts are looking for. The rules of crunches have continued to evolve, but proper form is essential to getting the maximum fitness benefit from them. Here are some basic guidelines to keep you in top shape.
First, be sure not to place your hands behind your head; it can cause unnecessary strain on the back and neck. (Hint: if your elbows are touching, that's not good.) Instead, either cross your arms over your chest or keep them next to the sides of your head.
Next, keep your feet flat on the floor and position them so that they're as wide as your hips.
While keeping your lower back firmly against the floor, lift your head, neck, and shoulders one to two inches off the floor by contracting your abdominals. Be sure to exhale as you contract, and keep your head parallel with the floor. You should not feel any strain in your neck; all the work should be exerted by your abdominals.
At the peak of the crunch, pause for a moment to breathe in and breathe out while squeezing your abs, then slowly lower yourself to the ground again. Don't let yourself just drop; keep your movements controlled the entire way down.
If you're using proper form and keeping your abs contracted, 15 to 20 crunches should be enough to fatigue your muscles. (If you can do 100, you're probably not using proper form.) To take your ab workout up a notch, follow these guidelines but use an exercise ball. By forcing your abdominal muscles to help your body balance, you'll be getting an incredible core workout with visible results.
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