What Are Crunch Exercises? Top 13 Best Tips to do Crunch exercises.

Deon

What are Crunch Exercises?

That’s the question many newbies ask!

If you want to know what are crunch exercises, keep reading because I will walk you through the steps below and explain everything you need to know. A crunch is a basic exercise that involves flexing and tightening the abdominal muscles. It generally involves lying on your back, with your legs bent at the knee, and lifting the torso towards the knees by contracting the abs.

Why Do Crunch Exercises?

There are several reasons why doing crunches can be important:

It is a great exercise for the abdominal muscles. They need to be strengthened because they are one of the body’s mid-section muscles, and if they do not get enough support from the rest of the abdominal area, it can cause problems such as hernias.

  • They help you improve your posture. If your back is rounded, crunches can help to make it straight.
  • They allow you to shape the abdominal muscles and develop muscle tone.
  • They may be one of the best exercises for realigning a posture that is crooked or hunched over.

How To Do Crunch Exercises?

Here are the steps for performing crunches:

Lie down on your back, with no pillow under your head. Keep the legs bent at the knee and let them rest on the floor so that none of their weight is placed upon any other part of the body.

Place your hands comfortably behind and alongside your head. Crunch up straight without lifting the shoulders off from the floor while exhaling. Pause for a second in your crunch position. Then, inhale as you lower yourself back to the floor. Repeat.

Tips

Focus on keeping your head and neck relaxed throughout the exercise – don’t pull on them while doing crunches! You should also make sure to keep breathing normally while performing this exercise. It’s not a good idea to hold your breath while doing crunches.

Make sure the area of the floor where you do these exercises is clean and free from any debris that could hurt you, such as heavy or sharp objects like rocks or glass. Also, make sure that there are no loose rugs in the way. Also try to position yourself close to a wall, in case you feel like you are about to fall.

Always use care when trying this exercise for the first time – practice some basic crunches with no weights attached first before moving on to weighted ones. This will help you get used to doing them without accidentally injuring yourself by using too much force and not performing the exercise properly.

Remember that crunches are not a replacement for an exercise machine. While doing crunches, your body is inclined to slide on the floor because it doesn’t have any other support. It’s very important to keep this in mind and use caution when doing them so that you don’t hurt yourself in the process.

All of these factors are what make doing crunches more effective than doing them on a flat bench or any other exercise machine. In case you choose to use a crunch machine, always ensure that the instructions for using it properly are clearly stated in the owner’s manual. This way, your safety can be ensured while you enjoy doing crunches.

How Many Crunch Exercises Are There?

There are several types of crunches:

  • Basic crunch;
  • Incline (lying on your side);
  • Decline (lying with your feet raised off the floor);
  • Machine crunches; and
  • Cable machine crunches.

Basic Crunch Exercises

The basic crunch is a basic exercise that helps to develop the muscles in your abdomen.

Here are some tips regarding how you can perform this particular type of crunches:

Lie down on your back, with no pillow under your head. Keep the legs bent at the knee and let them rest on the floor so that none of their weight is placed upon any other part of your body.

Place your hands comfortably behind and alongside your head. Crunch up straight without lifting the shoulders off from the floor while exhaling. Pause for a second in your crunch position. Then, inhale as you lower yourself back to the floor. Repeat.

Tips

Make sure you do your crunches on a flat surface, therefore avoiding any accidental injuries. Note that this exercise can be done by anyone in the family as long as they are at least 10 years old. It doesn’t matter if you don’t have any weights to use with it because crunches can be done without any weights attached.

Incline Crunch Exercises

This is a variant of the basic crunch exercise, where you lay on your side rather than lying down flat on your back.

Here are some tips for performing these exercises:

Lie down on your left side and keep the lower arm placed comfortably under the head. Keep the right leg bent at the knee so that it rests on the floor. The upper arm should be placed comfortably at a 90-degree angle to your side, with the elbow close to the rib cage while supporting your head.

Crunch up straight without lifting your shoulders off from the ground while exhaling. Pause for a second in your crunch position. Then, inhale as you lower yourself back to the floor. Repeat.

Tips

Keep your spine straight and keep in mind that this exercise can be done by anyone whose age is at least 10 years old. It can also be modified for those who are older or those who have physical disabilities such as disability of the arms and legs.

Decline Crunch Exercises

This can be done either on a decline board or the floor by using a heavyweight to raise your upper body off the ground while performing crunches. This way, you will strengthen your abdominal muscles and improve their strength and definition.

Here are some tips regarding how you can do this particular exercise:

Lie down on your back with knees bent and feet flat on the floor while holding a weight over you. If using a decline board, keep it at an incline angle of no more than 45 degrees.

Keep your arms folded across your chest. Crunch up straight without lifting the shoulders off from the ground while exhaling. Pause for a second in your crunch position. Then, inhale as you lower yourself back to the floor. Repeat.

Tips

This exercise is effective for those people whose age is at least 10 years old and it can be performed by those who have disabilities of their arms or legs with few modifications made. Keep the spine straight while doing this exercise since the spine is the main support for all upper body movements and crunches.

Machine Crunch Exercises

This can be done using a seated or standing abdominal machine, which uses weights to force your torso into an upright position while crunching up.

Here are some tips regarding how you can perform this exercise:

If using a seated abdominal machine, keep your back straight while sitting on the machine’s seat with your knees bent and feet placed flat on the floor. Place your hands behind you or alongside the body at all times to support your body weight.

Adjust the abdominal pads to any position that is most comfortable for you such as below, beside, or above your knees. As you exhale, crunch up straight without lifting the shoulders off from the ground while keeping your spine straight.

Pause for a second in your crunch position. Then, inhale as you lower yourself back to the floor. Repeat.

Tips

Keep your spine straight while doing the exercise since this is the main support for all upper body movements and crunching up. In addition, keep in mind that this should be done by anyone whose age is at least 10 years old or older people with physical disabilities such as disability of the arms and legs.

Open Leg Crunch Exercises

This is a variation of abdominal crunches done with your legs open. This will work your upper abs, lower abs, obliques, and lower back muscles at the same time while increasing flexibility in your hips and hamstrings.

Here are some tips regarding how you can perform this exercise:

Lie on the floor with your knees bent and feet placed flat on the floor while keeping your arms folded across your chest. Crunch up straight without lifting the shoulders off from the ground while exhaling. Pause for a second in your crunch position. Then, inhale as you lower yourself back to the floor. Repeat.

Tips

Keep your spine straight while doing the exercise since this is the main support for all upper body movements and crunches. In addition, keep in mind that this should be done by anyone whose age is at least 10 years old or older people with physical disabilities such as disability of the arms and legs.

Roman Chair Crunch Exercises

This exercise has its name derived from the type of machine which is used for this purpose. This machine has a seat that is attached to an arc.

Here are some tips regarding how you can perform this exercise:

To begin with, keep your hands on the seat handles above your head and lockout your arms fully. Keep the spine straight while doing this exercise since the spine is the main support for all upper body movements as well as crunches.

Without moving your torso, crunch up by bringing the other knee toward your chest while contracting your abs and obliques. Pause for a second in this position then lower yourself back down to the original position with control. Repeat with the opposite leg before proceeding to the next step below.

Next, extend both legs out to the leg pads. Without moving your torso, crunch up by bringing both knees towards your chest while contracting your abs and obliques.

Pause for a second in this position then lower yourself back down to the original position with control. Repeat with the opposite leg before proceeding to the next step below.

Finally, keep your hands on the seat handles and extend your legs out to the leg pads. Without moving your torso, crunch up by bringing both knees towards your chest while contracting your abs and obliques.

Tips

Keep your spine straight while doing the exercise since this is the main support for all upper body movements and crunches. In addition, keep in mind that this should be done by anyone whose age is at least 10 years old or older people with physical disabilities such as disability of the arms and legs.

Reverse Crunch Exercises

Reverse Crunch Exercise is very similar to the regular crunch except that it works oppositely.

Here are some tips regarding how you can perform this exercise:

Lie on your back with both knees bent. Keep your arms crossed across your chest. Press down into the floor with your palms and lift your head, shoulders, and upper back off of the ground. Pause for a second in this position.

Inhale as you lower yourself to the floor while keeping your arms crossed across your chest and exhale while doing so while maintaining a straight spine from head to toe. Repeat.

Tips

Keep your spine straight while performing the exercise since it is the main support for all upper body movements. In addition, keep in mind that this should be done by anyone whose age is at least 10 years old or older people with disabilities of their arms or legs with few modifications made.

Leg Raises Exercises

To do a leg raise exercise, you are actually working out your hip flexor muscle and abdominal muscles.

Here are some tips regarding how to perform this exercise:

Lie on the floor with both knees bent and hands behind head. Lift one leg while tightening your stomach muscles slightly and hold for a few seconds. Slowly lower it to the starting position but keep the stomach muscles contracted during the lowering process. Repeat with the other leg before proceeding to the next step below.

While keeping both legs straight, bring them up towards your chest by using only your hip flexors but be careful not to bend your knees when doing so. Lower your legs back down to the starting position with control. Repeat with the other leg before proceeding to the next step below.

Tips

Keep your spine straight while performing the exercise since it is the main support for all upper body movements as well as crunches and abdominal crunches. In addition, keep in mind that this should be done by anyone whose age is at least 10 years old or older people with disabilities of their arms or legs with few modifications made.

Side Leg Raises Exercises

To do a side leg raise exercise, you are actually working out your hip flexor muscle and abdominal muscles.

Here are some tips regarding how to perform this exercise:

Lie on the floor with both knees bent and hands behind head. Raise one leg sideways while tightening your stomach muscles slightly and hold for a few seconds. Slowly lower it to the starting position but keep the stomach muscles contracted during the lowering process. Repeat with the other leg before proceeding to the next step below.

While keeping both legs straight, bring them up towards your chest by using only your hip flexors but be careful not to bend your knees when doing so. Lower your legs back down to the starting position with control. Repeat with the other leg before proceeding to the next step below.

Tips

Keep your spine straight while performing the exercise since it is the main support for all upper body movements as well as crunches and abdominal crunches. In addition, keep in mind that this should be done by anyone whose age is at least 10 years old or older people with disabilities of their arms or legs with few modifications made.

Russian Twist Exercises

The Russian twist exercise is an effective exercise that can help to strengthen your core abdominal muscle.

Here are some tips regarding how you can perform this exercise:

Sit with knees bent and lie back until shoulders and hips touch the floor. Keeping spine straight, hold a weight in each hand at chest level then rotate trunk to each side and bring the weight up in a circular motion as you exhale. Repeat for about 10 to 15 repetitions before proceeding to the next step below.

While doing this exercise, be very careful not to arch your back or let your arms touch the floor so that they are straight throughout the movement of moving the maximum amount of weights possible. Repeat for about 10 times before proceeding to the next step below.

Tips

Keep your spine straight while performing the exercise since it is the main support for all upper body movements as well as crunches and abdominal crunches. In addition, keep in mind that this should be done by anyone whose age is at least 10 years old or older people with disabilities of their arms or legs with few modifications made.

Conclusion

There you have it! I hope you now know what are crunch exercises and how to do the different variations. I encourage you to start doing them regularly to get the maximum results. Good luck with your fitness journey.

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