How To Do A Proper Crunch

First and foremost it is important to understand that crunches will not give you a flat stomach. Ab-work is great for better balance, a strong healthy back, and preventing injury.  As with any exercise, if you feel pain STOP! Soreness and difficulty are good, pain is bad.

  1. Lying on the floor with your feet close to your bottom. Cross your arms over your chest or support your neck with your hands behind the base of your skull.
  2. Pull your belly button towards your spine as you lift your shoulders off of the ground. Your low back will not come off of the ground. Do not pull on your head, let your shoulders lead the way.
  1. As you come to the top of your crunch with your shoulders off of the ground exhale all of the air out of your lungs. Do not come down from your crunch until all of that air has been released. 
  1. Inhale air as you return to your starting position on the floor and then start the next crunch. 
  1. Pushing your air out will allow a better contraction in the abdomen and the slower you go the more effective the crunches will be. 
  1. Remember to challenge yourself and increase your repetitions every day that you do crunches. 
  1. If it hurts to laugh or sneeze the next day then you have done a great job!