Crunches
Crunches are a staple abdominal exercise, requiring minimal movement to effectively engage the rectus abdominis. Lying on your back with knees bent, you lift your upper torso slightly off the ground using your core muscles. Unlike sit-ups, crunches involve a shorter range of motion, making them ideal for isolating the abs without putting excessive strain on the lower back.
- Set Up: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands lightly behind your head or crossed on your chest.
- Engage Your Core: Tighten your abs and press your lower back into the floor. This prevents excessive arching and keeps the tension in your abs.
- Lift Your Torso: Raise your shoulder blades a few inches off the floor, focusing on contracting your abs. Keep your neck relaxed and avoid pulling with your hands.
- Lower Slowly: Lower your upper body back to the floor in a controlled manner without letting your abs relax.
- Repeat: Perform the desired number of reps, keeping the movement slow and controlled.
Avoid using momentum or pulling your head forward with your hands. Keep the focus on contracting your abdominal muscles and maintain a consistent tempo throughout the movement.