- Crunches -
(3 sets | 10 reps | 30 sec rest)

1. Lay supine (on back) on a padded but firm surface with knees bent 90 degrees and feet flat on the floor. Place fingers behind the head. Look up at the ceiling.

Starting Position

1. Stand with feet hip width apart and toes pointing forward. Head is up and dumbbells are held at sides.

Technique


2. Perform the crunch in a controlled, non-jerky fashion using the abdominal muscles to lift the upper back off the ground and tilt (roll) the pelvis up simultaneously.

3. Bring the shoulders and hips back down to the starting position under control. Stop when the shoulder blades first contact the floor and there is still tension on the abdominals. Continue with the next rep.

Target Muscle(s)

Abdominals

Secondary Movers and Stabilizers

Obliques

Tips-

Avoid pushing with the legs to lift the hips off the ground. The idea of the pelvic tilt is just that. To tilt or roll the hips, not to lift them right off the floor.

- Keep head in line with the body. Avoid forward flexion (reaching forward) of the neck and pulling on the back of the head with the hands.

- Keep tension on the abdominals throughout the exercise. Avoid bringing the shoulders and head all the way back down to the floor until finished the set.

- Don't worry about trying performing as many reps as possible. Focus on proper form and feeling the abdominals as they work.