Abdominal Crunches

One of the most important muscle groups, and often the most overlooked, is the abdominal group. Anytime you lift something, even when you bend over to pick up a piece of paper, you need strong abdominal muscles to stabilize your body and protect your back. As you take the challenge of excercise training, it's even more essential to take the time to strengthen this essential muscle group.

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Before you practice this exercises, however, .. many people are under the false impression that doing the abdominal exercises will reduce the amount of fat in the abdominal region. Unfortunately, there is no such thing as spot reducing --- in any area of your body. But having a strong midsection does allow you to move faster and better. which in turn helps you to decrease the amount of body fat all over your body. Abdominal crunches can indirectly help you to reduce and control your body fat.

Since the abdomen is a group of muscles that act to stabilize and integrate other muscles and joints, it is best strengthened using a variety of specific exercises and body positions. Abdominal machines that have become so popular, For one thing, they make it difficult to completely exercise all the muscles of the abdomen. In addition, while these devices claim to protect your neck by resting on a pad, what they do is prevent your neck from getting stronger and most people need to strengthen their necks. While it's true that neck is slightly vulnerable to injury during exercise, not to train it will ensure that it will stay vulnerable! Crunches when properly performed, train both your abdomen and neck together.

Take note that the exercise shown below are crunches and not sit-ups. A number of years ago, sit-ups were used to strengthen the abdomen until it was discovered that the traditional sit-up places unnecessary stress on the back. By fully raising the torso, the hip flexo muscles can become tight, causing and exarbating back problems. Crunches are similar, but the torso is raised about thirty to forty-five degrees off the floor, and the knees are always bent (with the exception of the reverse trunk curl).

Now let's take a look at abdominal crunches, keep in mind that these exercises are not intended for those with serious back problems.. In addition, they may not be appropriate for individuals, with neck conditions, heart problem, or high blood pressure. If any of the following exercises cause pain or discomfort other than that associated with normal muscular strengthening, discontinue their use and consult your physician.
Practice these crunches now as you read the descriptions, and check off each one when you've mastered the technique.
perform each of the four crunches shown below, fifteen times, at least three times a week, during Phase One.

The Basic Crunch

...Without Neck Support

...With Neck Support

Lying face-up on the floor. Bend your knees and place and place your heels twelve to fifteen inches from your buttocks, as in the Basic Crunch. Place your hands lightly behind your neck. Use your abdominal muscles to raise your torso off the floor. Your chin should go up toward the ceiling with no flexion or rolling up your neck. Be sure to keep your shoulders square throughout the entire exercise. You should raise your torso up to thirty to forty-five-degrees angle. Pause for a split second before returning to the starting position. Exhale on your way up and inhale upon returning to the starting position. Continue until the entire set of fifteen is complete. Once your neck is strengthened (typically within a month or two of performing these exercises), try resting your hands lightly on your collarbone while performing these exercise.

The Twisting Trunk Curl Crunch

Lie faceup on the floor, Bend your knees and place your heels twelve to fifteen inche from your buttocks, as in th Basic Crunch. Place your left ankle on your right knee. Place your hands lightly behind your neck. Use your abdominal muscles to raise your shoulder uptoward your right knee, your shoulder should only be eight to twelvve inches off the floor. Pause for a split second at the top and then return to the floor. Be sure to use your right arm which is resting on the floor, as a fulcrumor pivot point . Exhale on your way up and inhale upon returning to the starting point. Continue unti the entire set of fifteen is complete. Take a deep breath and switch to the other side so that your right ankle is on your left knee, then repeat the process on this side.

The Upper Abdominal Crunch

..With Neck And Leg Supported

Lie faceup on the floor. Raise your legs off the floor and bend them at a ninety degree angle. It's a good idea to support your legs with a chair or exercise ball, or to place your feet on the wall until you are strong enough to hold them at a ninety degree-angle on your own.. Place your hands lighty behind your neck. Use your abdominal muscles to raise your torso off the floor. Your chin should go straight up toward the ceiling with no flexion or rolling of the neck. Be sure to keep your shoulders square.. Raise your torso up to the torso up to the thirty to forty-five degree-angle. Pause for a split second before returning to the startin gpoint. Exhale on your way up and inhale upon returning to the starting point. Continue unti the entire set of fifteen is complete. As your neck is strengthened, you may rest your hands lightly on the collarbone.