How to do Ab Crunches:

1. Lie down flat on your back with your knees bent and your feet on the floor.
2. Hold your hands wherever you feel comfortable. Typically, beside or behind your head, but if it’s too tough then on your chest.
3. The typical crunch is done by simply rolling your upper torso forward. This is fine to start with, but can be made tougher and more effective.

Increasing the Effectiveness of Abdominal Crunches:

• To increase the effectiveness of the abdominal crunch movement, push your chest and head up towards the ceiling pushing your lower back flat onto the floor.
• Hold at the top of the crunch movement for a second and squeeze hard.
• Trying to crunch up towards the ceiling will increase the tension on the abs.
• Do not lift up into a sit-up as this works the hip flexors and may strain your back.
• Put your feet up on a bench when doing crunch.
• Crunch with your feet up in the air and your knees bent like you’re sitting.
• Do crunches lying lengthwise on a bench so that your upper torso is hanging off the edge.
• Keep your head and neck in line with the spine. Don’t let your chin touch your chest.
• Fight gravity on the way down to really get a burn.
• At the top when squeezing, hold your body up and breathe in and out a few times, trying to relax every muscle except the abs.

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