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Exercise 101: Crunches
Type of Exercise —Multi-joint
Muscles used —Abdominal muscles
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- Lie face up on an exercise mat.
- Bend your legs at the knees with your feet flat on the ground.
- Place your hands behind your ears, but do not clasp your hands together.
- Tighten your abdominal muscles to prepare. (Think about pulling your belly button towards your back.)
- Breathe out. Lift your head and shoulders until your shoulder blades are just off the floor.
- Keep your neck straight and your chin up. Avoid tucking your head and neck into your chest.
- Your elbows should remain out to the sides.
- Lower your shoulders down in a controlled manner while keeping your lower legs in position.
- Inhale while moving down.
- Bring your feet off the floor. Make a right angle at your hip and bend your knees so your lower legs are parallel to the floor.
- Do the exercise while balancing on a stability ball.
National Association for Health and Fitness http://www.physicalfitness.org/
President's Council on Fitness, Sport & Nutrition http://www.fitness.gov/
Canadian Society for Exercise Physiology http://www.csep.ca/english/view.asp?x=1
Health Canada Healthy Living http://www.hc-sc.gc.ca/hl-vs/physactiv/index-eng.php
Bent-Knee Sit-up/Crunches. American Council on Exercise website. Available at: http://www.acefitness.org/exerciselibrary/52/bent-knee-sit-up-crunches/. Accessed December 4, 2012.
When Pigs Crunch: A Commonsense Approach to Abdominal Training. American Council on Exercise website. Available at: http://www.acefitness.org/certifiednewsarticle/1884/when-pigs-crunch-a-commonsense-approach-to. Accessed December 4, 2012.
- Reviewer: Brian Randall, MD
- Review Date: 12/2012
- Update Date: 12/04/2012