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Strength and Conditioning Lifting Technique ~ Crunches

Strength and Conditioning Lifting Technique ~ Crunches. By: Anu Shrestha & Latoya Rogers. Major Muscles Involved: Rectus Abdominis: - located in the front of abdomen/ compresses abdomen and flexes spine forward

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Strength and Conditioning Lifting Technique ~ Crunches

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  1. Strength and Conditioning Lifting Technique ~ Crunches By: AnuShrestha & Latoya Rogers

  2. Major Muscles Involved: • Rectus Abdominis: - located in the front of abdomen/ compresses abdomen and flexes spine forward • External and Internal Oblique: located on sides of abdomen/ flexes spine forward and to the sides and rotate spine.  • Technique • Lie on your back with your knees bent and feet flat on the floor. The back has to be flat on the surface and to do so you can tilt up your pelvis upward. • Place your hand behind your head. • Hold your elbows slightly out to the side and keep your chin pointing up. (if you prefer cross your hands over your chest.) • Slowly raise your shoulder upward using stomach muscles keeping the lower back down always looking at the ceiling. • Slowly come back to the starting position. Since the effort is while rising up, so exhale going up and inhale going down. • Keep your knees bent, your feet in the same position and your back straight throughout the entire exercise.

  3. Variations: Weighted crunch - holding a dumb - bell or weight plate to the chest. For greater resistance, extend your arms straight overhead Ball Crunch

  4. Typical technique errors • Not to pull the head by the hands because it can cause serious damage to neck and spinal cord regions. • Also if your chin is in contact with the chest, the abdominal muscles are not being used in exercise.

  5. References: • http://www.mensfitness.co.uk/exercise/abs/2353/crunch.html • http://www.great-workout.com/abdominals/abdominal-crunch.cfm

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