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The basic crunch is an excellent abdominal strength training exercise to work your upper abs.
However, done incorrectly, crunches can give you backache, put strain on your neck and create tension in your hips. If you have diastasis recti after giving birth, you must avoid these altogether.
How to:
- Lie on your back with your knees bent and feet flat on the floor.
- Place your fingertips on your temples.
- Draw your belly button inwards towards the base of your spine.
- Raise only your head, neck, shoulders and chest off the floor in a rounded posture. Keep your hips and lower back in contact with the floor.
- Exhale going up and inhale coming back down.
Common mistakes
– Doing a full sit-up: The crunch is actually a very small movement.
– Keeping your chin tucked into your chest: This puts a lot of strain on your neck.
– Pulling on your head: Lacing your fingers behind your head means you are more likely to pull on your head, causing neck pain.
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– Doing too many crunches: Crunches only work your upper abdominals so include a range of other exercises in your workout.
Basic crunch alternatives
– Reverse crunches work your core without the strain on your neck.
– Ball crunches challenge your abs more as you need added stability.
– Oblique crunches can be added into your workout to help target your obliques.
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