Now, I know what you’re all thinking. “Uuuuuuuuuuuugh!” And let me tell you: I agree! Crunches are one of the most improperly performed exercises out there.
And thus, tend to be one of the most hated.
Crunches are not the only way to work your abs. In fact, there are
three separate areas of your abdominal muscles, and the typical
“Crunch” only targets one of them. Here are three simple exercises to
help you target all three areas of your abdominal muscles, plus, a
quick description of what each area of muscle is and does.
First, your Lower Abdominal muscles: These tend to be the weakest and
should be worked before the other abdominal muscles. These muscles
account for a large portion of your “stability” or “balance” aspect of
the abdominal muscles. They also do the greatest amount of work in
stabilizing your lower back. Exercises to work these muscles should be
done slowly.
Exercise #1: Lay flat on your back with your legs in the air and your
knees bent. Tuck your fingers under the sides of your lower back and
press your back down into the floor. Use your fingers to monitor your
lower back. You do not want to let your lower back come off of the
floor. Now, one at a time, lower your leg down, touching the floor
with your heel and return it to the starting position. Repeat with
your other leg. Perform 10-15 on each leg.
Second, you have your Oblique muscles. These are the muscles on the
side of your abs that perform rotation of the torso. These exercises
should be performed after the Lower Abdominal Exercises.
Exercise #2: Hold a 5 lb medicine ball (a dumbbell also works, or a
large water bottle) in front of you. Keep your abs pulled in tight,
chest up, and spine straight. Quickly rotate your torso from side to
side, going almost as far as you can in each direction. Continue for 1
minute.
Third, you have your Rectus Abdominis, also know as the Six Pack abs.
These tend to be the strongest and are the easiest to target. These
exercises should be performed after the Oblique exercises.
Exercise #3: These are a slight modification of the traditional crunch
and are best performed over a stability or Bosu ball. If you do not
have that equipment, you can put a folded towel under your lower back
for added stability. Bend your knees and keep your heels on the floor
with your toes pointed up. Touch your fingertips to the back of your
head, but do not allow yourself to pull on your head. Your fingers
should only be supporting the weight of your head. Perform a Crunch
while keeping your fingertips lightly touching the back of your head.
Be sure your shoulders come off the floor. Hold the crunch for a
moment at the top, and then slowly return to the starting position. Do
not allow your muscles to completely relax before your next
repetition. You should only perform 10-20 of these exercises. If you
are able to do more, try holding the crunch for a little longer at the
top and make sure that you are not allowing yourself to rest at the
bottom.
After you have mastered these three exercises, rest for one minute and
repeat all three. Keep in mind, you should not feel any lower back
pain during these exercises.
Written by Persnal Fitnes coach Christina Bird.
