Contraindications
Do you want to pump up your abs? To do this, you will need an effective abdominal exercise and a suitable diet. Crunches are the most popular abdominal exercise.
It is simple and yet very effective. With its help, you can pump up your abs, tighten your stomach, and speed up fat burning. To perform it in the classic version, you do not need any additional equipment, exercise equipment, or a lot of free space.
It is worth considering that it is not recommended for everyone. Before we begin mastering the twisting technique, let’s consider the contraindications. These include the presence of:
- herniated intervertebral discs;
- osteoporosis;
- osteochondrosis;
- heart problems;
- problems with the respiratory system.
It is not recommended for pregnant women to perform crunches.
Execution options
In the classic version, the exercise is performed lying on the floor on a gymnastic mat or on a horizontal bench with your knees bent. In addition to this method, there are many other options:
| View | Short description |
| On an incline bench | Allows you to work out the lower zone of the rectus muscle well. To do this, you need to sit on the bench in such a way that your head is lower than your feet. Also, with this method, it is more difficult to lift the body, which means the muscles receive more stress. |
| On fitball | Performed similarly to crunches while lying on the floor. In this case, your back lies on a gymnastic ball, and your feet are on the floor. At the moment of lowering the body, you can stretch it well, thereby increasing the range of movements |
| With your feet up | It is performed lying on a horizontal plane, similar to classic crunches, the only difference is that the legs must be kept suspended during the entire approach. To do this, they need to be bent 90 degrees at both the knee and hip joints, so that the thighs end up vertical and the shins horizontal. |
| With weights | Suitable for those who need a heavy load. A barbell plate or dumbbell of suitable weight is usually used as a load. |
| On a vertical block | You need to take the handle of the simulator, kneel in front of it and begin to flex and extend your body. At the moment of maximum contraction of the abdominal muscles, the hands should be at the back of the head, when extending the body - above the forehead |
| In a special simulator for working out the abs | Another good option for those who work out in the gym. Exercises in the simulator also allow you to adjust the load, and the mechanism is designed in such a way that it is quite difficult to perform the exercise with the wrong technique. This means that the press will receive a good load in any case, so the option is great for beginners. There are simulators for horizontal and vertical twisting, that is, for training in a lying and sitting position, respectively. They differ slightly in the nature of the load |
| Oblique crunches | During lifting, the body rotates around the axis of the body. If your hands are located behind your head, your elbow should first touch your right knee, then your left knee. If your arms are crossed over your chest, your elbows should reach toward your upper thighs. This version of the exercise allows you to well load the oblique muscles. Whether they need to be worked on is up to everyone to decide for themselves. Girls should keep in mind that with an increase in the volume of the oblique muscles, the waist increases, and the torso becomes masculine |
Each variation of this exercise is slightly different from the others in terms of the load it gives to the abdominal muscles. In addition, the anatomical features of the body are important: some methods of twisting are better suited for some, others - others. Ideally, you should try them all to find the best ones for you. You can start with the classic version.
Another point worth paying attention to is the placement of the hands. They can either be crossed on the chest, or placed behind the head, clasping your palms at the back of the head. The first option is simpler and good for beginners. In order to increase the difficulty, you need to switch to the second one.
There is an even more difficult option, which, however, is used infrequently - twisting with outstretched arms. With this method, straight arms need to be extended in the direction from the body, as if above the head, crossing them at the wrists.
You might be interested in: “Technique for performing reverse crunches.”
Correct technique
Technique for performing classic crunches:
- Take the starting position: lie on your back, bend your knees at an angle of 90 degrees, placing your feet on the floor, cross your arms over your chest or place them behind your head.
- As you exhale, twist your body, reaching your shoulders toward your pelvis.
- As you inhale, slowly return to the starting position.
- Complete the required number of repetitions, rest for half a minute to one minute and proceed to the next approach.
Number of repetitions
The number of repetitions and the amount of load must be chosen depending on the goals of the training. If you want to build big six-pack abs, do 8 to 15 reps in three to four sets. In this case, most likely, you will need to use additional weights. A weight plate of the required weight works well for this purpose, but you can also use a dumbbell. In the gym, in order to increase the load, the exercise can be done on a simulator.
If your goal is to enhance fat burning in the abdominal area and tighten your stomach, you need to do a lot of repetitions - 25 or more. It is also better to increase the number of approaches; there should be at least five.
Roman chair crunches
Not every gym has a Roman chair, so if an athlete manages to find this machine, then he can be considered lucky.
Exercise technique:
- We sit on the simulator. The buttocks should not protrude beyond the edges of the seat. We fold our arms over our chests and place our legs behind the support.
- We take a breath and lower ourselves back. We stop when the torso is slightly higher than the hips.
- From the lowest point we do a twist. When the most difficult section of the amplitude is passed, we exhale and stop. We pause for a second and lower ourselves.
- We do the required number of repetitions.
- Don't go too low while doing crunches. This can injure your lower back.
Common Mistakes
Crunches can be performed by both men and women
The most common mistake when performing this exercise, which is made by almost everyone who begins to master it, is performing sit-ups instead of crunches.
If, when twisting, the body seems to be hunched over, and the body approaches the groin, then during lifting of the body, the back remains straight, and the shoulders move towards the knees.
With this technique, anything will work, but not the press. You can do twisting in this manner for months and even years, but still not get the desired result.
Remember also about the measured pace of the exercise. The faster you do it, the less efficiently the necessary fibers will be included. In addition, it is necessary to avoid the appearance of inertia in order to go through every centimeter of the amplitude of movement due to high-quality tension of the abdominal muscles.
Also, when performing this exercise, many people strain their neck and press their chin to their chest. This should not be done - it is an extra burden that is best avoided.
In addition, improper breathing is a big problem for many. At the moment of twisting the body, you need to exhale sharply and truly powerfully; in this case, the load on the rectus abdominis muscle will be maximum. Don't be afraid to breathe loudly, even if you're working out at the gym - this will make your abs workout really effective.
Relaxation of the abdominal muscles at the peak of the extension movement is also common. If you keep your muscles tense throughout the entire amplitude, the effectiveness of the exercise will double.
Recommendations
The most important criticism of professionals is the criticism of the populist opinion that the abs need to be trained for as long as possible. Many people think that by doing 1000 repetitions, they will achieve such success that fitness models cannot dream of.
But this approach is probably only suitable for Shaulin monks who love to do everything unusual, and at times useless.
Anyone who wants to get a beautiful and sculpted stomach should know that this is a muscle like any other.
Straight crunches added to your training program should be based on the same principles as other exercises.
In order for the area to acquire an attractive and beautiful relief, the muscles must grow.
The mechanism for gaining muscle mass is based on the principle of hypercompensation. Therefore, 15-20 repetitions, with a high load, should be enough for one approach.
Otherwise, the fabrics may lose their elasticity, which will make the shape of the cubes unattractive and the posture crooked.
If an athlete has never previously engaged in outdoor sports or trained the abdominal area, he should not force things by using a professional training program.
Due to insufficient strength of muscles, tendons and blood vessels, you can get injured during heavy approaches.
The first week you should not do more than 3 sets of 30 repetitions with your own body. This will allow the tissues to rebuild and prepare for more difficult training.
There are many athletes who, after several months of training, have no results. Their abs remained shapeless, even after they switched to heavy exercises.
This is due to the fact that their cubes are hidden under a layer of fat. To get a truly attractive body, along with going to the gym, you need to think about your diet.
If you are underweight, it is advisable to increase protein intake and the total energy component of the diet; if there is a large amount of adipose tissue, it is recommended to reduce the amount of carbohydrates.
One of the main factors for effective training is the correct abdominal crunch technique.
Only by concentrating all your efforts on tension in a specific area can you get evenly developed muscles.
It is advisable to focus your attention on the smoothness of the movement and full amplitude rather than on the number of repetitions.
Interesting Facts
Use different types of crunches in your workouts to achieve good results as quickly as possible.
American scientists from the biomechanics laboratory of the University of San Diego conducted research on exercises for working out the abs. They used an electromyograph to evaluate the load the muscles received during exercise.
In their Top 7 exercises, crunches with arms outstretched were in sixth place, crunches with legs raised were in fourth place, and crunches on a fitball were in third place.
At the same time, the most effective exercises were recognized as hanging leg raises and cycling, which took second and first places, respectively.
Advantages and Benefits
By performing the crunch exercise, you bring great benefits to your body. Using different types of training, you can make the process more varied, and also work on certain parts of the abdominal muscles in isolation.
If you perform the exercise correctly, your posture will straighten, your spine will become more flexible, and its general condition will improve.
During exercise, blood flow increases, which delivers beneficial nutrients to the spinal discs. Such exercises strengthen the tissues and prepare them for heavy loads. As a result, the risk of future injury is significantly reduced.
In addition, blood flow to internal organs improves, the functioning of the digestive system is stabilized, and memory improves. Also, a strong abs keeps the spine healthy, because the stronger the muscle corset, the less stress the skeleton receives.
One of the significant advantages is that the “twisting” exercise can be performed at home, since its technique is relatively simple and does not require additional equipment.
