Abdominal Crunches

Muscles Worked: Upper and Middle Abdominals

Spotter Required: No

Minimum Equipment required: A soft surface, such as a carpet or equipment mat

The Best Equipment to Use: Abdominal Crunch machine

Warming up: Warmup’s are generally not required when performing abdominal crunches, however if you wish to warmup then perform 5-10 reps at medium speed.

How often should I perform this exercise: Abdominal crunches are great for working your upper abdominals and can be performed with every abdominal workout.

When should I perform this exercise: I personally start with crunches as they are one of the easiest abdominal exercises, however it doesn’t really matter if you perform them at the start, middle or end of your abs workout.

How to do the exercise: Lying on your back with your knees bent and your feet flat on the floor in front of you, keeping you feet inline with your hips. Hold your hands behind your head and so that your thumbs are tucked behind your ears. Now curl up and forward using your stomach muscles keeping your head and neck straight, remember you do not sit up with crunches, your back will pretty much remain on the floor.

When you get to the top position (contraction) hold for about 1 to 2 seconds then slowly lower your body to the start position. With crunches I personally perform 3 sets of 15 – 20 repetitions but you can do as many reps as you want.

Mentality: The key to this exercise is to tense when your abdominals contract (at the top) and hold for about 2 seconds. Secondly make sure you keep the movement slow as this will work your abdominal muscles harder.

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