Crunches specifically target the abdominal core muscle groups. The quickest way to achieve results is to concentrate on technique. A crunch is not a full sit up. It is an abbreviated motion that is designed to stimulate the abs only. Crunches are an isolation exercise that just work the abdominal muscles.
Ultimate Guide to Abdominal Crunches
- Lie on your back with your knees bent 90 degrees (your feet and knees should be a comfortable width apart).
- Feet flat at all times.
- Bring your finger tips to your temples.
- Keep your lower back on the floor.
- Lift your upper torso off the ground using your core to generate the motion. Don’t bring your head and shoulder forward.
- Hold for 1 or 2 seconds (feel the squeeze in your abs) and slowly release.
Ankle Tap Variation
The ankle tap crunch variation is an excellent HIIT variation. Keep your hands on the floor next to your thighs with fingers straight. Bring the feet closer to your buttocks. Crunch forward in the normal manner until your fingers touch your ankles. You may not be able to touch your ankles fully, try to get close and in time you will succeed.
Elbow Oblique Variation
If you crunch and twist your core (elbow pointing towards opposite knee) you will engage you oblique muscles.
The Benefits of Crunches
Whilst crunches are an isolation exercise for the abs, there is a smaller benefit to the obliques (sides) and the lower back.
Muscle groups worked with Abdominal Crunches