Crunches are a classic core exercise that target your abdominal muscles and help strengthen your core. They’re simple to do, require no equipment, and can be added to any workout routine. To make the most out of crunches and avoid strain, follow these steps:
Step 1: Get Into Position
Lie flat on your back on an exercise mat. Bend your knees at a 90-degree angle and place your feet flat on the floor, hip-width apart. Rest your arms either behind your head (without pulling) or crossed over your chest.
Step 2: Engage Your Core
Before moving, tighten your abdominal muscles by drawing your belly button toward your spine. This helps protect your lower back and ensures you’re working the right muscles.
Step 3: Lift Your Upper Body
Slowly raise your head, neck, and shoulders off the ground by contracting your abs. Keep your lower back pressed against the mat. Exhale as you crunch upward.
Step 4: Pause at the Top
Hold the crunch at the top for a second or two. Focus on the squeeze in your abdominal muscles rather than pulling with your neck or arms.
Step 5: Lower Back Down
Inhale as you gently lower your upper body back to the starting position. Move slowly and controlled, keeping tension in your abs.
Step 6: Repeat for Reps
Perform 10–15 repetitions for beginners, or up to 20–30 reps as you get stronger. Aim for 2–3 sets, adjusting based on your fitness level.
Conclusion
Crunches are an effective way to build a stronger core when done with proper form. By engaging your abs, moving with control, and avoiding neck strain, you can safely add crunches to your routine and strengthen your midsection over time.
