So let me introduce you to the study that examined the effectiveness of ab and core exercises.
Study
A study sponsored by the America Council on Exercise. What they found is some crunch exercise variations are even more effective than the basic crunch and other reputable and most commonly practiced abdominal exercises.
By the way, these rankings are achieved when exercises know exactly how to do crunches correctly! Many of exercises' ineffectiveness often come from exercises being done incorrectly.
In fact, when done wrong, it's incredibly dangerous as it can make you prone to many injuries.
But not to worry, we'll cover the correct crunch form very shortly, so you can learn. If you suspect you've been doing crunches wrong, this is the time!
So, before we get to the crunch variations proven more effective than plank, let’s master the proper classic crunch form.
How to do a crunch:
- Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your hands behind your head so your thumbs are behind your ears. Don’t lace your fingers across together.
- Hold your elbows out to the sides but rounded slightly in.
- Tilt your chin slightly, leaving a few inches of space between your chin and your chest. Gently pull your abdominals inward to tighten your abs.
- Curl up and forward so that your head, neck, and shoulder blades lift off the floor.
- Hold for a count of 1 to 2 at the top of the movement and then slowly lower yourself back down. Repeat for 12-15 repetitions.
This is how you perform the basic crunch.
The most common crunch mistake I see around is pulling up from your neck.
This is a sure way to pull your neck muscles and not target your abs. The key and effectiveness of ab crunches come from using your abs. Neck and hands should be treated just as support, nothing more.
If you feel pretty good about your crunches, you are ready for the crunch variations. They are all fun and perfect for mixing and spicing up your abs workout routine.
But some are quite challenging. So be sure to pace yourself, and take one crunch at a time, if needed.