How to Effectively Get The Most Out of Ab Crunches

Ab Crunches Sit-upsAb crunches are the most common and simplest form of abdominal exercises that target the rectus abdominis muscle. However, these ab crunches exercises are commonly performed incorrectly. Most people therefore do not get the full benefit of doing these during their workout routine.

Flat Back, Bent Knees, Firm Feet

To maximize the effectiveness of your ab crunches, you should firstly ensure that you are laying flat on the floor with your knees bent and feet firmly planted on the floor. Depending on which position you feel most comfortable in, you may either cross your hands on your chest or beside your head. However, doing these ab exercises with your hands beside your head often leads to improper execution due to pulling of the head.

Kiss The Sky

To enhance the efficiency of your abdominal crunches, push your upper chest and head upwards while keeping your back straight.  You should feel as though you are trying to kiss the ceiling above you! When performed correctly this crunching movement will greatly increase the tension on the abs. Finally, be sure to squeeze your ab muscles hard at the very top of the crunching movement for maximum muscle activation.

Perfect Form is Crucial

Ab Crunche Perfect FormAlways see to it that you keep your head, neck and spine in a straight line. Focus the stress and tension on your abs and core region and not on any other part of your body.  If you are feeling pain in your back or hip region it means that you are perform the crunches incorrectly.  Also to avoid activating the hip flexors, never let someone hold your feet when performing any kind of ab routine.

Fight Gravity For Double Effect

A great tip to remember is that maximum muscle stimulation can be achieved when you fight gravity on your way down to the floor.  Many people falsely believe that when training muscle activation only occurs during the positive movement of a workout.

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