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CRUNCHES

Core

Crunches, a staple in core workouts, are just as beneficial for strengthening the abdominal muscles and improving core stability. This exercise primarily targets the rectus abdominis, the muscle group responsible for the coveted "six-pack" appearance, while also engaging the obliques and transverse abdominis to a lesser extent.

 CALISTHENICS 

 

Dead Bug

​Push-up​

Pull-up

Front Plank​

Bird Dog

Leg Raise

Tricep Dips

Squat

Superman

Lunge

​Calf Raise

Bridge

Reverse Plank

Crunches​​​

CRUNCHES
Benefits of Crunches


  1. Core Strength:
    Crunches effectively isolate and strengthen the core muscles, which is essential for maintaining good posture and supporting everyday movements.

  2. Improved Flexibility:
    Regularly performing crunches can help enhance the flexibility of the spine, contributing to better overall mobility.

  3. Convenience and Accessibility:
    Like push-ups, crunches require no equipment and can be performed anywhere, making them a convenient choice for at-home workouts.

How to Perform a Basic Crunch

  1. Starting Position: Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
    Place your hands behind your head, elbows wide, or cross them over your chest.
    Engage your core by pressing your lower back into the floor.

  2. Lifting Phase: Exhale as you slowly lift your head, shoulders, and upper back off the floor using your abdominal muscles.
    Keep your neck relaxed and avoid pulling on your head with your hands.

  3. Lowering Phase: Inhale as you gently lower yourself back down to the starting position, maintaining control throughout the movement.

  4. Repetitions: Aim for 10-15 repetitions, gradually increasing as your core strength improves.

Variations and Progressions

  1. Reverse Crunches:
    Engage the lower abs more by lifting your hips off the floor while keeping your upper body still.

  2. Bicycle Crunches:
    Add a rotational element to target the obliques, simulating a pedaling motion.

  3. Oblique Crunches:
    Perform crunches with a twist to one side to emphasize the oblique muscles.

  4. Weighted Crunches:
    Hold a weight plate or dumbbell on your chest to increase resistance and challenge your core further.

LEVEL 1: Basic Crunch Lifting The Shoulders Off The Floor.

LEVEL 2: Reverse Crunch

LEVEL 3: Bicycle Crunch

Common Mistakes to Avoid

  • Neck Strain:
    Support your head lightly with your hands to avoid pulling on your neck.

  • Using Momentum:
    Focus on slow, controlled movements to ensure your abs are doing the work.

  • Arching the Back:
    Keep your lower back pressed into the floor to maximize the effectiveness of the exercise.

Crunches are a versatile and effective exercise for building a strong, stable core. Incorporating them into your fitness routine can enhance your core strength, improve posture, and support overall functional fitness. As with any exercise, focus on proper form and gradually progress to more challenging variations to continue reaping the benefits.

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