All exercises require a certain amount of technique - This one perhaps,
more than others. First, quickly review the pictures top to bottom and
bottom to top to get a feel for what's happening.
The start position is shown below. The thumb and
forefinger are lightly grabbing the earlobes. The purpose of doing this is
to make sure that you do not grab the back of the head and jerk up as the
exercise becomes more difficult. Alternatively, you can fold your arms
across your chest.
The shoulder blades are just off the floor at the start.
You are not resting on the floor. The abs must remain under tension
throughout this exercise. The elbows are splayed open. The small of the
back is pressed flat against the mat.
Halfway up, the elbows are starting to close and you are exhaling and
contracting and tensing your abdominal muscles as you come up. You are
picturing curling your chest towards your hips with your lower back
remaining completely flat on the floor.
This is the contracted position. You have completely exhaled at this point.
The small of the back is still pressed flat against the floor.
The lower back is the "fulcrum" for this exercise.
The elbows are now pointing forward. The abdominals are now fully
contracted.
Slowly lower yourself back down while inhaling and repeat this sequence for
the target number of repetitions.
Notes:
The shoulder blades (upper back) should never touch the floor
The knees are close together and stationery through the exercise
Your are lightly holding your earlobes throughout the exercise
You are exhaling on the way up, and inhaling deeply on the way down
Do this exercise slowly and with strict technique
Target Number of Repetitions
20
Cadence
The rhythm or cadence for this exercise should follow your breathing. Exhale
on the way up, contract the muscle, inhale deeply on the way down.
Progression
Once you can do 20 reps, add another set of 20.
Rest Between Sets
30 seconds
Rest Before the Next Exercise
30 seconds
Personal Notes
It took me quite a long time to learn to do this exercise properly - years
actually. We see the crunch all the time on exercise shows, but it's not
that easy! However, once you do learn it, you will feel a good amount of
soreness or discomfort after a set of crunches. I can, with enough
concentration, cramp these muscles on the contraction at the top. Obviously,
you will want to stop short of that.
Exercise Theory
Abdominals
act as stabilizers on a number of exercises. They are also
well
designed to protect the core of the body. In addition to
core protection, they
also serve to help raise the chest from the floor while laying on your back.
Conversely, they are activated when the hips are raised towards the chest.
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