Basic Crunch Exercises

Tired of extra spare around your waist. Here are some basic crunches that you can do at home or even in swimming pool area. No equipment required.

First basic crunch is targeted for your middle area of your abs. This looks easy, but it's not and you need to do proper crunch for maximum result. Here's how you do it :


Position 1 :
  • Lie on your back with your knees bent and your feet flat on the floor in front of you. Your feet should be as wide as hip. I prefer to fold my arms across my chest, to avoid pulling my head forward .
  • Lie on exercise mat or large towel to prevent back strain.

Position 2 :
  • Curl up and forward so that your head, neck and shoulder blades lift off from the floor. If your chin makes contact with your chest, then the abdominal muscles aren't being used in the exercise.
  • Pause for a moment ( at least 3 seconds ). Lift your head up enough so that your middle and your lower back stay on the floor. Keep locking your abdominals as you pause.
  • Do the three sets of 15-20 repetitions whenever you exercise.

Second type of crunch exercise is side crunch or obelique crunch, which the targeted muscle is on the side of your abdominals.


Position 1 :
  • Lie on your back with your knees bent and your feet flat on the floor in front of you. Your feet should be little bit wider than your hip.
  • Place your arms behind your head so your fingertips just touch each other as they remain rest behind your head.

Position 2 :
  • Use your oblique muscles to bring your body up into a side crunch. Your side will bend as your shoulder lifts off the mat into the crunch.
  • During the time that you are coming up into the crunch exhale the breath you took earlier. Be sure that your head remains in line with your neck the whole time you are performing the crunch to prevent neck strain.
  • Lower yourself gently back down on the mat as you inhale to take another breath. Repeat for 15 to 20 repetitions and then switch sides to perform the side crunch using your other set of oblique muscles.

The last basic crunch exercises is hangin leg raise crunch, which you are targeting your lower abdominal.

Position 1 :
  • Lie on the mat with your legs extended straight up to 90 degrees.
  • Bring your arms side of your body.

Position 2 :
  • From your starting position, slowly lower your legs down until they almost touching the floor.
  • When your legs are almost touching the floor, reverse the motion and lift your legs back up to the starting position.
  • During perform this exercise, focus on your lower abdominal muscle to lift and lower your legs.

There you go, my simple crunch exercises. Hope you enjoy it.

4 comments:

Lance said...

This reminds me, Alia, that I've been neglecting my core recently...thanks for reminder! Now...I suppose I should get down on the floor and do them!

Suddenly slimmer said...

Hahahaha...yeah right. I often forgot too. It's the laziest part of exercise and yet the most important one. I do these basic crunches when I'm lazy.

Joy Leftow said...

Love it - am coming back to try - jump in and do it. Been working with weights the last year and love that too.

MoveJutsu said...

What's the hangling leg raise called when you have your legs straight?

One of my favourite exercises.