Abdominal Crunch or Crunch. Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest. Some people find that crossing the arms over the chest helps them avoid pulling on the neck.
Brace your core.
Crunch your ribs toward your pelvis using your abdominal muscles to initiate and complete the movement.
Exhale as you come up and keep your neck straight, chin up.
Hold at the top of the movement for a few seconds, breathing continuously.
Lower slowly back down, but don’t relax all the way.
Repeat for 15 to 20 repetitions with perfect form for each rep.
If you find your neck strains too much, you can keep one hand cradling the head. If you put your hands behind your head, your fingers should gently cradle your head. The idea is to support your neck without taking away from the work of your abs. Benefits
Crunches work the muscles on the front of your abdomen called the rectus abdominus, which are also known as the six-pack muscles. The rectus abdominis muscle flexes to bring your shoulders towards your hips.
As one of the major core muscles, it provides stability for the body. A strong back and abs are the foundation of your daily movements and sports performance. As well, a strong core is imperative for preventing back pain and strain and promoting spinal and pelvic stability.
