Abdominal Crunch
What is the best way for me to do abdominal crunches at home?
I want to add crunches to my workout, but I have trouble doing them without someone holding my feet down. I dont have any equipment for crunches and I dont want to buy anything.
What are your best suggestions? For example, what can I do to hold my feet down?
This is the simplest, most effective single exercise for the abdominal region. Being the most common abdominal exercise also means it is the abdominal exercise that is most often done incorrectly.
This is how you do it:
Lie down flat on your back with your knees bent and your feet on the floor. If you have trouble holding your feet down, put something heavy on them, or better yet tuck your feet under a sofa(couch) or bed or something else, to hold them in place. Be careful not to tuck them under something sharp.
Hold your hands wherever you feel comfortable (on your chest or beside your head – just be sure you don’t pull on your head).
The typical crunch is taught by instructing you to simply roll your upper torso forward. This is fine to start with.
To increase the effectiveness of the crunch movement, push your chest and head up towards the ceiling pushing your lower back flat onto the floor.
Your anatomy will automatically cause you to follow a crunching pattern.
Trying to crunch up towards the ceiling will increase the tension on the abs.
Hold at the top of the movement for a second and squeeze hard.
Do not lift up into a sit-up as this works the hip flexors and can strain your back.
At the top of each when you’re squeezing, breathe in and out a few times and try to relax every other muscle except the abs. This will intensify the contraction. It will also help to tighten the abdominal area.
Be sure to squeeze the abs very hard at the top of each crunch
If you can talk to somebody (and be easily understood) while doing crunches, you are probably not squeezing hard enough.
Good luck!
How to Do an Abdominal Crunch
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