CRUNCH ON THE GROUND

Type of Exercise

Crunch on the ground is a monoarticular exercise

Variants

Crunch with hips flexed to 90 degrees and feet supported on elevation

Crunch with hips flexed to 90 degrees and feet in suspension

Crunch on a flat bench with hips flexed to 90 degrees and feet supported on a rise

Crunch on a flat bench with hips flexed to 90 degrees and feet in suspension

Ground Crunch: Execution

The starting position sees the athlete lying supine on the floor with the knees bent so that both feet are resting on the floor with the whole plant. The lower limbs must remain motionless for the entire duration of the exercise. The head is initially in contact with the floor. The hands can be held at the sides, crossed on the chest, on the sides of the head at the height of the temples, or behind the head with the shoulders fully flexed and the elbows extended. The list has been written in ascending order of difficulty. Once established where to position the limbs, it is no longer possible to change this parameter except as a cheating technique or to lighten the load during a series in "stripping". The execution consists in performing a spine flexion so that the upper back comes off the support surface, while the lower back remains in contact with the floor for the entire duration of the exercise. The distance between the chin and the sternum should remain as constant as possible. The range of motion is reduced, as raising the back too much ends up flexing the hip as well, transforming the crunch into a sit up. In case you cannot keep your feet still on the floor, you need to switch to a lighter variant of crunches such as the one with hips flexed at 90 ° and feet supported on the rise. To emphasize the work of the oblique abdominals, it is possible to perform the concentric phase of the movement by twisting the torso towards the right side; in this movement the work of the external obliques of the left side and the internal obliques of the right side. The movement is one-sided and the description refers to the right side. Repeat in a mirror image for the left side.