Crunches
1. Starting Position
- Surface: Lie on your back on a comfortable surface like a yoga mat.
- Knees and Feet: Bend your knees and place your feet flat on the floor, hip-width apart.
- Hands: Place your hands lightly behind your head for support, keeping your elbows wide. Avoid pulling on your neck.
2. Engage Your Core
- Tighten your abdominal muscles by pulling your belly button toward your spine.
- Keep your lower back pressed gently into the mat to maintain proper alignment.
3. Perform the Crunch
- Lifting Movement:
- Lift your head, neck, and shoulders off the mat.
- Focus on engaging your abs rather than straining your neck or pulling with your hands.
- Range of Motion:
- Lift only to the point where your shoulder blades come off the ground. This ensures you target the abdominal muscles effectively.
- Breathing:
- Exhale as you lift your shoulders.
4. Lower Back Down
- Slowly lower your head, neck, and shoulders back to the starting position while inhaling.
- Avoid letting your back arch or losing tension in your core.
5. Repetitions
- Perform 10–20 repetitions per set.
- Aim for 2–3 sets, adjusting based on your fitness level.
Tips for Proper Form
- Avoid Strain on the Neck: Keep your chin slightly tucked and your neck in a neutral position.
- Move Slowly: Avoid using momentum. Focus on controlled, deliberate movements to engage the core effectively.
- Keep Feet Stable: Avoid lifting or shifting your feet during the exercise.
