It is very important to pivot from the hips with your back and neck straight. Tighten your abdomen muscles when you rise from the floor and don't relax them until your head is back on the floor. Remember, your feet should always be at least 6 inches off the floor when doing crunches 1-10.
If you do these properly, you will develop much stronger abdomen muscles and less back pain while exercising or other physical activity. If you do them wrong, you are only wasting your time and you could damage your back and neck. It helps to have someone observe you to determine the proper height of the crunch and to make sure your back and neck are straight. Start with one or two repetitions of each crunch and gradually increase every week.
CRUNCH #1
Both legs together about 6 inches off the floor.
CRUNCH #2
Spread legs about 2 feet apart.
CRUNCH #3
Legs up straight and spread about 2 feet apart.
CRUNCH #4
Legs up straight and together.
CRUNCH #5
Left leg straight up while right leg is about 6 inches off the floor.
CRUNCH #6
Right leg straight up while left leg is about 6 inches off the floor.
CRUNCH #7
Both knees bent with feet about 6 inches off the floor.
CRUNCH #8
Right knee bent while left leg is straight about 6 inches off the floor.
CRUNCH #9
Left knee bent while right leg is straight about 6 inches off the floor.
CRUNCH #10
Both knees bent and separated with the bottom of your feet touching and about 6 inches off the floor.
CRUNCH #11 Lay down on your right side bending your left knee. Twist your body to allow your shoulders to be flat on the floor. Lift your head about 6 inches off the floor while tightening your abdomen muscles. Return your head slowly to the floor.
CRUNCH #12 Lay down on your left side bending your right knee. Twist your body to allow your shoulders to be flat on the floor. Lift your head about 6 inches off the floor while tightening your abdomen muscles. Return your head slowly to the floor.
