Muscle Groups worked:
This is a great exercise if you want to achieve the “pump” it is perfect if your a Beginner or even an expert.
It is a fantastic exercise if your trying to gain strength and is also a great isolation exercise!
Doing a pull day? This exercise is perfect for you!
The muscle that’s targeted when doing this exercise is the Abs. There is no other muscle groups worked when doing this exercise.
- 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.
- Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don’t lock your fingers behind your head.
- 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.
- 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.
- After the one second contraction, begin to come down slowly again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
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.
Reps and Sets:
For beginners, start with 8-10 reps for 1-2 sets of crunch. As you progress and become adept, increase your reps and sets. However, avoid over training your abs. Only train your abs three times per week for optimal results.
Consider your entire program and keep your overall volume for abs a little lower than for other larger muscle groups like your back and quads.