FINISH
Every day I see people doing crunches, and for good reason: They work the abdominal muscles effectively! They help you strengthen your midsection, and, when part of a full-body exercise program, they can help create a tight and toned stomach. The only problem is that a lot of people are doing crunches wrong. They end up hurting their necks and getting little effect where they want it most — their abs!
Below you will find a quick guide to performing a proper crunch.
MISTAKE 1: You pull your head forward when you crunch, instead of keeping it in line with your body. This makes the exercise less effective, and it can hurt your neck.
MISTAKE 2: You crunch up too high and let your lower back come off the ground, instead of letting just your shoulders come off the ground. This puts too much stress on your lower back and involves other muscle groups that shift the focus away from the targeted ab muscles.
PROPER FORM: Lie on your back with your knees together and bent. Really concentrate on contracting the abdominal muscles first so you can recruit them more effectively during the exercise. Place your arms across your chest instead of locking them behind your head. Crunch up until your shoulders come off the ground. Squeeze your abs at the top of the movement, and slowly lower to the starting position (just before your head touches the ground). Repeat for 10 to 20 repetitions. Aim to do 2 to 3 sets of crunches during your exercise routine for a stronger midsection and tighter waistline!
Alex Savva is the founder of CircuitFIT studios. His unique 30 minute total body workout incorporates cardio, weight training and core training creating an optimally balanced exercise program. Alex has appeared on City TV and CP24’s Perfect Fit as a fitness expert. He is a certified Kinesiologist with a degree in Physical and Health Education. Alex will be contributing to urbanmoms.ca as our fitness and health expert. If you have questions or suggestions please send Alex an email. You can learn more about CircuitFIT by visiting their website at www.circuit-fit.com.