Crunches

Crunches are the simplest, most effective single exercise for the abdominals. Being the most common exercise for the abdominals, this means it is the exercise that is most often done incorrectly. Proper form is not immediately obvious but with a few simple adjustments. Crunches can be extremely effective.

1. Lie flat on an abdominal bench with knees bent and feet locked under the ankle support pads.
   
   
2. Place your hands and arms behind the head.
   
   

• Use upper abdominal strength to raise the head of the shoulders from the abdominal bench.
  
  
• When the rectus abdominis muscles are maximally contracted, pause briefly and then return the starting position.
  
  
• To keep tension on the working muscles, do not allow the torso to make contact with the bench.
  
  
• Repeat the movement until the desired amount of reps is completed.
  
  

• Pulley Crunches
• V-Ups