Crunch
rating: | Ø 4.23 through 118 votes |
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rate it! | |
required: | Nothing |
optional: | Fitness Mat, Seat |
level: | Easy |
type: | Strength |
Variations available (16) |
General And Specifics
- although all crunch exercises require the entire abs, this variation has a focus on the upper abs
Starting Position
- lay down evenly on the ground or a fitness mat
- your hands are positioned at the temples, not behind the head
- the elbows point outwards
- tilt your knees about 90 degrees and place your feet on the ground
Correct Execution
- your legs and feet will not be moved while you raise your shoulders to the ceiling
- the lower back remains stable on the ground
- curl your upper back a bit while you move the chest towards your knees
- the shoulders lift off the ground only a bit
- your head always is the extension of your spine
- hold the position for a wink of an eye
- let your upper body sink down, but do not lay down on the floor completely
- instantly go on with the next repetition for an effective ab training
tips for the workout
- if you hold your arms in front of your body, the ab exercise becomes easier, behind the body more difficult
- the crunch is also possible if you put your feet on a chair