Abdominal Crunch – Effective way of toning your stomach

The abdominal crunch is an excellent exercise designed to strengthen the abdominal muscles lying beneath the front part of your stomach. Although there are several layers of abdominal muscles, including the internal and external obliques and the transverse abdominis, it is the rectus abdominis muscle, the long muscle originating in the pelvic area and attaching to the xiphoid process and fifth, sixth, and seventh ribs, that is the prime mover and main beneficiary of this exercise.

The rectus abdominis is critical in stabilizing the body, especially when the body is under stress from an external force, such as a strong gust of wind or while lifting an unruly young child. It helps us stand erect with proper posture and also helps protect our internal organs. Thus, it is important to exercise this muscle whether or not you want to develop the over-hyped, cosmetic stomach ripples, known as a getting a six-pack. You need strength for greater stability, which will help you perform everyday tasks more easily, not ripples for vanity.

How to Do an Abdominal Crunch

To correctly perform the crunch, lie on your back with your knees bent, feet flat on the ground, on a firm cushioned surface (a carpeted floor or exercise pad will work fine – a hardwood floor will be rough on your back). Either cross your arms comfortably over your chest or gently hold the back of your neck, then tighten your rectus abdominis muscle, using only it to lift your upper torso off the floor. Exhale during the up movement and inhale during the return towards the floor. Breathe comfortably, but breathe! Your neck and back do not contribute to this movement. They only go along for the ride!

Because there is considerable effort exerted to stabilize your neck, back, and shoulders, these muscles will benefit isometrically (meaning “without movement”). For beginning exercisers, putting your hands behind your neck will help stabilize the neck, but don’t pull with your arms. Pulling with your arms will only increase your chances of injuring your neck or upper back and will decrease the effectiveness of the exercise on your abdominals.

The movement distance need not be great, but you must feel the continuous tightening of your abdominals. Do not try to rise all the way up to your knees. That is a different exercise and uses different muscles than just your abdominals and can lead to neck, back, and even shoulder difficulties.

Again, when initiating the abdominal crunch exercise, stabilize your neck, back and shoulders, tighten your abdominals, and then, using only your abdominals, lift your upper torso from the ground, while breathing out. Think of drawing your rib cage, not your head, nearer to your legs. Hesitate briefly at the top of the crunch, still exhaling, then lower with control, breathing in. The abdominals remain “tight” throughout the exercise. Unless you need to rest, don’t release the muscular tension by fully returning to the floor. Keep your upper torso and head an inch or so from the ground, then lift again. Done properly, one doesn’t need to do many crunches to “feel” this exercise and develop critical strength and stamina in the rectus abdominis. Only do as many as you can do properly at any one time, but build up gradually to help your muscles adjust to the increased workload.

The abdominal crunch is a basic, but extremely valuable exercise that can be done almost anywhere at anytime, at home or when traveling, before bedtime or in the morning, or in your office when you have five extra minutes at lunchtime (but please do them before eating), You can even do them on the floor in front of your computer. Don’t worry, we won’t tell!

For Beginners And Deconditioned Exercisers

Even if you can not yet lift your torso from the ground during the abdominal crunch, still try to perform the exercise. Isometrically (remember, it means “without movement”) tightening your abdominals will strengthen them. Over time, with practice, you will gain the strength needed to enable you to execute the abdominal crunch. Remember to exhale as you try to lift yourself, just as described above.

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