The basic stomach crunch is one of the most common exercises used for working the abs and getting a flat stomach. It is considered a much safer and smarter alternative to the sit-up. The basic strategy is to lie flat on the floor with your knees bent and arms crossed in front of you as you crunch up.

You can perform the stomach crunch with the assistance of ab machines and exercise balls however they will have the same effect as doing it on the floor. To increase the difficulty you can hold a weight under your chin or perform the crunch on a declined bench.

Steps to complete the stomach crunch

1 – Lie flat on your back with your knees bent.

2 – Feet should be flat on the floor and your upper and lower leg should make roughly a 45 degree angle or triangle.

3 – You can either keep your arms at the side of your head or cross them in front of your body, making an X by placing each hand on the opposite shoulder.

4 – Relax your body and consciously tighten up your abdominal muscles. To do this, you have to suck your belly button backward, toward your spine and push your lower back until it is flat against the floor.

5 – As you begin the move up, start by gently elevating your head and shoulders, then raising the top of your back up slightly. You only want to lift your shoulders off the ground and crunch up a little. Exhale your breath during this part of the crunch and keep your eyes looking up towards the top of the room.

6 – Hold this position for a moment or two before you begin your descent.

7 – As you descend, slowly return your shoulders and head back to the floor. Inhale your breath as you lower yourself into your starting position.

8 – Complete your inhale and relax your body for a moment before repeating the exercise for the planned number of repetitions.

Things to remember while performing the stomach crunch

• You only need to raise your shoulders off the ground as you crunch up. Keep the majority of your back on the ground.
• Stay focused on your abdominal muscles throughout the entire exercise, and use these muscles to perform the work.
• Don’t forget to breath out on the way up, and breathe in on the way down.
• Begin slowly and add on to your repetitions gradually as your strength increases.
• You can increase the difficulty by adding weights. Holding a weight plate under the chin will increase resistance.
• Always warm up before and stretch when you have finished exercising.

Things to avoid while performing the stomach crunch

• When in the top of the position you should still have your lower back on the floor. Unlike the sit-up.
• Keep your stomach tight as you hold the top of the posture for a couple of seconds.
• If you feel any pain at all, especially in your neck or back, stop doing the exercise immediately and take a break.
• Don’t overdo it. You use your abs in many everyday activities, so if you strain this muscle group, it can negatively affect the most common of tasks.

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