Basic Ab Crunch

Basic Ab Crunch

This classic abdominal exercise strengthens the straight muscle (rectus abdominis) and diagonal muscle (internal obliques). Strong internal obliques help to keep your back strong

Equipment:
Exercise mat

Exercise:
1. Keep your feet about 18 inches away from your buttocks.
2. Both hands behind your head.
3. Initiate the movement by contracting the abdominal muscles to bring the ribcage and pelvis closer to each other.
4. Your head, neck, and shoulders will automatically come up off the floor.
5. Slowly lower to an inch off the mat. Repeat.

Performance tips:
1. You should feel like an accordion -- folding in the middle as the ribcage and hips come closer to each other.
2. Exhale as you execute the crunch; inhale as you return to starting position.
3. Keep your neck and shoulders relaxed.
4. Avoid thrusting your head forward as you start the crunch. Get the power for the movement from the abdominal muscles.
5. Keep your elbows diagonally to your sides -- keep them away from your face – to avoid pulling on your neck.
6. Keep your chin about a fist distance from your chest. If you look up at the ceiling, your head is too far back. If you look at your chest, your head is too far forward. You should be looking through your legs a little below your knees.

Repetitions:
Do 15 slow repetitions.

Continue reading here: Back of the Shoulder Stretch

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