Crunch

Crunch is an isolation exercise that primarily targets the abdominal muscles, specifically the rectus abdominis. It is a beginner-friendly, classic core exercise that most people are familiar with. Unlike full sit-ups, crunches focus on a smaller range of motion, making them easier on the lower back while still effectively engaging the abs.

Crunches are a staple in many workout routines because they require no equipment and can be done anywhere. They help strengthen the core, improve posture, and contribute to better athletic performance. However, for optimal results, crunches should be combined with a well-rounded fitness routine, including resistance training and cardiovascular exercise.

1. Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands behind your head or cross them over your chest.
2. Engage your core and lift your shoulders slightly off the ground by contracting your abdominal muscles. Keep your neck relaxed and avoid pulling on it with your hands.
3. Pause at the top of the movement, feeling the contraction in your abs.
4. Slowly lower yourself back down to the starting position in a controlled motion.
5. Repeat for the desired number of repetitions.

Crunches are generally a safe exercise when performed correctly, but improper form can lead to strain, especially in the neck or lower back. To minimize injury risk, avoid pulling on your neck with your hands and ensure you engage your core throughout the movement. If you experience discomfort in your lower back, try modifying the exercise by keeping your feet elevated on a bench or mat to reduce spinal stress.