Abdominal Crunch

How to Abdominal Crunch

Abdominal crunches are one of the most common (and effective) exercises for targeting your abs. There are a number of variations, but this is the most basic and it can be done just about anywhere.

Muscle(s)

: Abs, Obliques

Difficulty

: Beginner

Equipment

: None

Goal

: Strength, Toning

How to do Abdominal Crunches:

Start Ab Crunch Exercise

Abdominal Crunches Finish

  1. Lie flat on your back with your knees bent at a 90 degree angle. You can do this exercise on the ground (preferably with a mat) or resting on a bench.
  2. Place your hands behind your head without interlocking your fingers. Alternatively, you can put your hands along the side of your face (arms tucked in), or raise your hands completely above your head to vary the movement.
  3. Keeping the small of your back tight against the floor, begin to roll your shoulders off the ground and tighten your abdominal muscles. Don’t use any momentum; your shoulders should only come up by several inches and your lower back should remain in-place, tight against the floor.
  4. At the top of the movement, contract your abdominals and hold for a moment.
  5. Slowly return to the starting position, then repeat for the suggested number of repetitions.
  6. For additional variation, twist your body to one side, and then the other during each rep to target the obliques.

Demonstration Video:

* Photos and video from © Bodybuilding.com