Crunch: how to do it right

The crunch is a basic exercise to specifically train the abdominal muscles, which are part of the area called the core, whose function is to stabilize the body. In addition to the abs, the core also includes the oblique muscles on the sides of the trunk, those of the pelvis, lower back, and hips.

Pro

Isolate your abs. This detail is very useful if the goal is to obtain results only in that part of the body.

Being a bodyweight exercise it can be done anywhere and without specific gym equipment.

It is also suitable for beginners because it does not require specific preparation or particular resistance.

Against

It does not involve the obliques or other core muscles, so it may not be the best exercise for someone who is looking to strengthen the core as a whole.

If done incorrectly it can present a risk of back or neck injuries.

Due to the flexion required to perform this exercise, it may not be particularly suitable for the elderly or those who have recently suffered a back or neck injury.

To avoid the risk of injury and injury, use your core to lift your upper body, avoiding straining your head and neck too much. Moving in a slow and controlled way improves results because quick movements don't engage the muscles in the most correct way.

Bicycle crunch

This version is slightly different from the basic one and also allows you to train the obliques.

• Lie on the ground on your back, with your knees bent and plant your feet on the floor, hip-width apart.
• Put your arms behind your head, pointing your elbows outward.
• Put the abdominals in traction.
• Raise your knees to 90 degrees and your upper body.
• Exhale and rotate your torso, moving your right elbow and left knee towards each other.
• Straighten the right leg at the same time.
• Stop in this position for a second, inhale and return to the starting position.
• Exhale, move the left elbow to the right knee and extend the left leg.
• Stop in this position, return to the starting position and repeat the movement.

To avoid overexertion, keep your lower back on the floor and your shoulders away from your ears. Also, be sure to perform the rotational movement starting from your core rather than your neck or hips.

Easy crunch

The following variation of the crunch is safer than the previous ones because it keeps the back in a neutral position, preventing it from straining. It also puts less of a strain on the upper back and neck.

• Lie on the ground on your back, with your knees bent and the soles of your feet flat on the floor.
• Put your hands under your lower back and extend one leg.
• Contract your abs and inhale.
• Using your core, lift your head and neck a few inches off the floor, keeping your neck straight.
• Pause in this position for a second, then return to the starting position.

Bird dog

This exercise engages the abs, gluteal muscles, hips and back.

• Stand on all fours, hands shoulder-width apart and knees hip-width apart.
• Contract your core and inhale.
• Exhale and straighten your right leg behind you at hip height.
• At the same time extend the left arm forward, at shoulder height.
• Pause in the position for a second, then return to the starting position.
• Repeat the movement with the left leg and right arm.