Abdominals - Abdominal Crunches

Start

Middle

Finish

Overview

Training Steps

1. Lying on your back, lift your thighs up so that you form a right angle with your torso with your knees bent. You can rest your feet on something, like a chair or wall.
2. Put your hands either behind your head or gently crossed across your chest.
3. Slowly raise your shoulders off the ground and aim to touch your chest to your pelvis crunching your abs.
4. Make sure you breath out as you crunch.
5. The actual movement should be quite small, most likely no more then 30 degrees from the ground.

Training Tips

• Do these fairly slowly to avoid using momentum to help.
• Keep you head generally facing up and avoid rolling your neck.
• You can increase the difficulty by placing weight on your chest or holding your arms out and above your head.
• Do not throw yourself up to aid the crunch as this will eliminate any work done by the abs.
• Don't anchor your feet as you will take all the emphasis of the abs.