Abdominal Crunches

1️⃣ Targeted Muscles

• Primary: Rectus abdominis (the "six-pack" muscle)
• Secondary: Obliques, hip flexors

2️⃣ Why Are Crunches So Effective?

• Directly target the core muscles, helping to build definition and strength
• Improve core stability, which enhances posture and balance
• Support spinal health by strengthening the muscles around the lower back
• A stronger core enhances performance in all other exercises

3️⃣ Proper Execution

🔹 Standard Bodyweight Crunch

1. Starting Position:

• Lie on your back with your knees bent and feet flat on the floor
• Place your hands lightly behind your head (don’t pull on your neck!)
• Keep your lower back pressed against the floor

2. The Movement:

• Engage your core and lift your shoulders off the floor
• Keep your lower back in contact with the ground
• Exhale as you crunch up, squeeze your abs, and hold for a second

3. Returning to Start:

• Slowly lower your shoulders back down
• Keep the movement controlled—no swinging or jerking

🔥 Pro Tip: Focus on quality over quantity—slow, controlled reps activate your core more than fast, momentum-driven ones!

4️⃣ Common Mistakes & How to Avoid Them

❌ Pulling on the neck – Keep your hands loose behind your head, using your abs, not your neck, to lift.
❌ Lifting too high – You only need to lift shoulders off the floor, not your whole back.
❌ Using momentum – Move slowly and with control to maximize activation.

5️⃣ Pros & Cons

✅ Highly effective for ab definition and core strength
✅ Can be done anywhere, anytime (no equipment needed)
✅ Helps improve posture and balance
❌ Less effective for lower abs (combine with leg raises for full core activation)
❌ Can cause neck strain if done incorrectly

📸 Pictures/Videos → coming soon

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