The correct way to do abdominal crunch for women

Crunches are a common abdominal exercise method that is based on push-ups but is different from push-ups. This type of exercise is more favored by fitness experts than push-ups. Later it became popular due to Yuan Shanshan's mermaid line. So, how to do crunches? Below, the editor will introduce to everyone the correct way to do sit-ups.

1. What is the abdominal crunch exercise?

Crunches are a common abdominal exercise method that is based on push-ups but is different from push-ups. They mainly train the abdominal muscles, namely the upper abdomen. The crunch exercise does not mean to roll up the spine, but just stretch it out slightly by curling the body, looking towards the belly button, and keeping the lower back on the ground when rising. That’s why it’s called the crunch exercise.

If you want to train your abdominal muscles, especially for beginners who lack exercise and lack waist and abdominal strength, it is better to try crunches first instead of doing sit-ups. Compared with push-ups, sit-ups require less force, are safer, more scientific and reliable, and are more targeted in exercising the abdomen.

2. The proper way to do crunches

Here is the most common and correct way to do a crunch:

The first step to properly perform the crunch:

Lie flat on a fitness mat with your knees bent at 90 degrees. You can cross your hands on your chest or place them on both sides of your temples in a bowing position.

But you cannot squeeze the temples, let alone hold your head with your hands. If you use your hands to pull your head up during the posture, long-term doing this will cause cervical pain.

The second step of the correct way to do the crunch:

Slowly bend your backpack and torso upward until they touch your knees. Note that you want to bend your back, but don't try to stretch your entire back off the ground. Just curl forward and bring your chest close to your pelvis.

The third step of the correct way to do the crunch:

At the top of the pose, intentionally give the abdomen additional squeeze to achieve full engagement. Then release the pressure, put down your backpack, and return to the starting point.

Remember, this is not a quick drill, each repetition must be done calmly and under your control.