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Crunches
Exercise Data

Type: Stength
Main Muscle Worked: Abs
Other Muscles: N/A
Equipment: Body
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull


9.0
Excellent
Crunches - Images
START
FINISH

1.   Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at
     a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart
     and point your toes inward so they touch.

2.   Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock
     your fingers behind your head.

3.  While pushing the small of your back down in the floor to better isolate your abdominal muscles,
    begin to roll your shoulders off the floor.

4.   Continue to push down as hard as you can with your lower back as you contract your abdominals
     and exhale. Your shoulders should come up off the floor only about four inches, and your lower
     back should remain on the floor. At the top of the movement, contract your abdominals hard and
     keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself
     by using momentum.

5.   After the one second contraction, begin to come down slowly again to the starting position as you
     inhale.

6.   Repeat for the recommended amount of repetitions.

Variations: There are many variations for the crunch. You can perform the exercise with weights, or on top of an exercise ball or on a decline bench













Crunches - Guide
Alternative Exercises For Crunches
Main Muscle: Abs
  Chest
  Middle Back
  Shoulders
  Biceps
  Triceps
  Traps
  Abs
  Forearms
  Glutes
  Lats
  Lower Back
  Quards
  Hamstrings
  Calves
EXERCISES
Home >>  Exercises >> Shoulders >>   Crunches
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9.0
Palms-Down Barbell Wrist Curl
N/A
  

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