Abdominal crunches, partial sit-ups, curl-ups—-different names for the same exercise, a basic exercise that probably has more variations than any other single exercise. The purpose of this exercise (crunch) is to strengthen the abdominal muscles. At best, only two of the four layers of abdominal muscles can be effectively strengthened via this exercise. But when performed properly, it is a very good way to isolate and strengthen important trunk stabilizers.<\/p>\n
Technique is the most important aspect of any exercise (quality versus quantity). Performed correctly, this exercise will strengthen the rectus abdominis (six-pack) muscle. By adding a rotational element, the oblique muscles (external and internal) are also strengthened.
\nThe correct technique is as follows:<\/p>\n
\u00b7 Lie on your back with your knees bent, feet on the floor; DO NOT<\/strong> stabilize the feet To activate the obliques, rotate as you raise up.<\/p>\n
\n\u00b7 Place fingertips on top of head or alongside your ears; DO NOT<\/strong> lace fingers
\n\u00b7 Keep the elbows out, beyond the range of peripheral vision
\n\u00b7 Point the chin towards the ceiling
\n\u00b7 Tighten your stomach muscles, flattening your lower back against the floor
\n\u00b7 Raise your head, neck and upper back off the floor until your shoulder blades are just off the floor
\n\u00b7 Hold this position for 1 second
\n\u00b7 Slowly return to the starting position and repeat<\/p>\n