Crunch exercise for the press. Execution technique

One of the most well-liked and efficient exercises for strengthening the abdominal muscles is the crunch. It works on the core, assisting in the development of a firm and toned midsection. This is a popular exercise because of its ease of use and the long-term benefits it offers.

Even though the movement seems simple, it’s important to learn the proper technique. Crunches that are done incorrectly can cause back or neck strain, which lessens the workout’s effectiveness and increases the risk of injury.

We’ll go over how to do crunches correctly in this guide so you can maximize every repetition and stay away from common mistakes. Knowing the proper technique will set you up for success, regardless of your level of experience with exercise or desire to improve your form.

Rules and technique of execution

One of the best exercises for strengthening the oblique muscles and abdomen is the crunch. These are twists where the spine is bent, reducing the distance between the thoracic region and the pelvis.

Frequent, intense exercise helps build a strong metabolic press that causes specific areas to hypertrophy. The relief is drawn gradually and gets increasingly obvious. Exercise improves the blood flow to deep muscle tissue, fascia, and the spinal column itself. It also speeds up the movement of nutrients that support youthfulness and health.

You should keep in mind the following aspects to achieve the desired result:

• it is important to choose the right frequency of training. Muscles need time to recover and rest. You should not do crunches more than 2 times a week. You also do not need to do a large number of repetitions (optimally 12-20);
• you need to monitor the amplitude of movements. It should not be high, you need to bend the spine by about 30 °;
• if the exercise is performed on the floor, then the lower back must be pressed tightly to the surface;
• there should be no sudden movements, you need to train smoothly, at a slow pace;
• during the rise, you should not pull yourself by the neck;
• a slight burning sensation in the muscles indicates that the exercise is performed correctly.

Benefits and effectiveness

A common abdominal exercise in fitness regimens for both men and women is the crunch. This element’s high efficiency and ease of use make it popular.

Engaging in the exercise encourages:

• effective abdominal work. Combining several types of crunches in a training program provides the muscles with a complex load and increases the effectiveness of training;
• improving the flexibility of the spinal column. During the workout, the spine is stretched, the mobility of the back improves, and pain caused by excessive muscle tension disappears;
• body shaping. The load makes different muscle groups work, leading to an increase in calorie expenditure, a decrease in volume.

Contraindications and possible harm

Correct execution of crunches is deemed safe when it comes to abdominal exercises.

However, in the case of certain illnesses and ailments, caution should be used:

• intervertebral and abdominal hernia;
• unhealed injuries of the musculoskeletal system;
• adhesive process;
• the recovery period after major surgeries;
• pathologies that are associated with increased intra-abdominal pressure.

In these situations, you can only begin exercising with a specialist’s approval. In the acute stage of gallbladder pathologies, gastritis, and rheumatism, it is contraindicated. The vertebral discs could become dislocated if the exercise is done poorly. This puts pressure on the nerve endings, causes pain syndrome, and raises the risk of lumbar hernia development.

A quick and efficient technique to work your abdominal muscles and fortify your core is the crunch exercise. You can lift your upper body towards your knees while maintaining your lower back pressed to the floor by lying on your back with your knees bent and your feet flat on the floor. When performed correctly, this exercise improves overall stability and tones the abs without overly straining the neck or back. Better posture and noticeable results can be attained with consistent practice.

Basic complex

Following the execution technique is essential to achieving the best possible results from the exercise. Taking the right steps will help lower the risk of injury. An abdominal burning sensation is a good indicator when determining the number of repetitions. Experienced athletes can perform the exercise 50 times or more; beginners only need to complete 10 repetitions.

Classic version

The most basic kind of exercise is this one.

To carry it out:

1. Take the starting position, lying on a flat surface. Bend your knees, resting your feet firmly on the floor, your hands should be behind your head.
2. As you exhale, slowly rise up, leaving your lower back and pelvis pressed to the surface. The back can be slightly rounded, this helps to better concentrate on contracting the abdominal muscles.
3. Having risen to the required level, hold this position for a few seconds, additionally contracting the muscles.
4. Slowly lower, controlling the movements of the body. To increase the load, you can briefly hold at a small distance from the floor, and then lower yourself completely.

Reverse crunches

This exercise also yields positive outcomes. Leg lifts during the exercise cause the press to contract. You can sit on a designated bench or lie on the floor to exercise.

How to carry it out:

1. Locate on the floor, straightening your arms. Legs slightly bent at the knees. You can lie down on the bench, holding on to its upper part.
2. Raise your legs as you exhale, the lumbar region should also come off the surface.
3. Smoothly lower your lower limbs and lower back as you inhale.

Oblique

During the exercise, the oblique abdominal muscles bear the majority of the load.

Order of action:

1. Lie down on a flat surface, bend your legs, while your knees should drop to the floor to the left of your body. The right hand is behind your head.
2. Exhale, trying to reach your elbow to your knee. The oblique muscles should be tense.
3. Hold in the extreme position for a few seconds and return to the starting position.
4. Repeat the exercise on the other side.

There is an alternative method to complete the exercise:

1. Lie down on a flat surface, bend your legs at the knees.
2. Place the foot of one limb on the knee of the other, put your hand behind your head.
3. Take a deep breath, hold your breath for a few seconds.
4. Directing the body forward and upward, fold, stretch the elbow to the opposite knee. The neck should be as relaxed as possible.
5. Exhale, return to the starting position.

Diagonal

Execution of exercises:

1. Lying on the floor with the lower back pressed tightly to the surface, bend the knees. The right hand is behind the head, and the left is extended along the body.
2. Lifting the upper part of the body, with an exhalation, try to reach the elbow to the knee.
3. Return to the starting position, inhaling.
4. Repeat the exercise for the other side.

Double

Both the upper and lower abdominal regions are worked out during the exercise. This is a very effective exercise that involves crunches, both direct and reverse.

Order of action:

1. In a lying position, raise your legs and slightly bend them at the knees, clasp your hands at the back of your head.
2. Exhale, simultaneously raise the body and legs.
3. Having fixed the body in this position for a few seconds, lower yourself down slowly, without relaxing the abdominal muscles.

The upper body cannot be fully lowered or the lower back and pelvis must be slightly elevated in order to maximize the exercise’s effectiveness.

Side

The crunch exercise is a simple exercise that even those with little physical fitness can perform. In order to achieve the perfect press, you must carefully adhere to the technique and move slowly. If you do not, the result will be ineffective.

What you must do is

1. Located on the mat on your right side, stretch out straight.
2. Bend your legs at a right angle.
3. Stretch your right arm along the body, and place the palm of your left hand on the back of your head so that the elbow is pointing up.
4. Bending as you exhale, try to touch your left elbow to your left thigh.
5. Holding in the extreme position for a few seconds, inhale and return to the starting position.
6. Repeat the exercise, turning over onto your left side.

On an inclined bench

Crunch is a press exercise that can be done weighted or without, while lying on a bench. It works just as well as traditional crunches.

Order of action:

1. Located on the bench, fix the lower limbs between the rollers of the simulator, arms are crossed on the chest.
2. On the exhale, twist, rounding the back.
3. On the inhale, lower down.

With raised legs

The workout mixes dynamic and static loads.

To carry it out:

1. Take a position lying on the floor with your back pressed tightly to the surface. Raise your lower limbs up at an angle of 90 degrees to the body, clasp your hands on the back of your head.
2. On the exhale, smoothly move upward, slightly rounding your back and trying to touch your head to your knees. You do not need to lift your lower back off the floor
3. Hold for 1-2 seconds. in the extreme position, while inhaling, smoothly lower down.

On a fitball

You can use a fitball to diversify the load. The neuromuscular connection between the rectus abdominis muscle and the exercise is well developed. Furthermore, a static load is applied to the thighs and buttocks.

Order of action:

1. Lying on a fitball, rest on the floor with slightly apart lower limbs, arms crossed behind the head.
2. Rise up with an exhalation, slightly rounding the back. You need to try to keep the ball in one position, while engaging many muscles that provide balance.
3. Return to the starting position with an inhale, slightly bending back to stretch the abdominal muscles.

On the fitball, you can perform side crunches as well. This helps keep the body in a stable position by involving the muscles of the back, hips, buttocks, and abdomen.

Method of execution:

1. Lie sideways on the ball so that the lower shoulder remains suspended. The neck is in line with the body, the stomach is pulled in.
2. Throw the upper leg over the lower one, both feet rest on the floor.
3. Including the oblique muscles in the load, twist to the side, holding in the extreme position for a few seconds.
4. Slowly return to the starting position.

Hanging

You can work out on a crossbar or horizontal bar. Although it is best suited for those who are physically fit, this exercise is thought to be the most effective for the abs. The entire press is thoroughly worked out during the exercise, particularly the lower part. Additionally, it puts a static load on the shoulders, back, and arms.

How to carry it out:

1. While hanging on the bar, exhale and lift your legs, twisting your pelvis forward, to a right angle with the body. The legs can be bent or straight. Hold in the upper position for 1-2 seconds.
2. Slowly lower to the starting position.

You can add twisting the body to the right and left and turning the knees during the rise to further load the oblique muscles.

With weights

This is an appropriate version of the exercise for experienced individuals who have mastered more basic methods. When the traditional load is insufficient, weights are added; following a set of exercises, there is no burning sensation or signs of exhaustion. Dumbbells or barbell weights can be used for exercise; they can be held on the sternum or on extended arms.

Order of action:

1. Take a lying position on the floor with the necessary weight, feet resting on the surface.
2. Twist the upper part of the body so that the lower back is pressed tightly to the surface.
3. Hold for a few seconds in the extreme position and lower to the floor.

Russian crunches

This variation of the exercise helps to strengthen the abdominal oblique muscles and decrease waist circumference.

How to proceed:

1. Sit on the floor, bend your knees, lean back slightly.
2. Lift your feet off the floor, turn your body to the right, then to the left, leaving your legs motionless.
3. Repeat the required number of times.

Twisting on exercise machines

One exercise that can be done in the gym to strengthen the abs is the crunch. Adhering closely to the technique is crucial as it will enable you to achieve a stunning, well-defined press. The exercise machine helps to lessen the strain on the spine.

On the upper block

Order of action:

1. Standing on the floor on your knees, grab the handle of the exercise machine with your hands so that it is near your forehead.
2. Bend the body, trying to bring the head closer to the stomach and moving the pelvis back. The weight should be lifted not with your hands, but with your abdominal muscles.
3. Having fixed the body in the lower position for a few seconds, return to the starting position, straightening up.

You can strengthen your abs, obliques, and upper portion of the press with this exercise.

On a cable machine

Execution of exercises:

1. Stand sideways to the machine, raise your arms up, holding the handle of the machine. Legs are shoulder-width apart.
2. Twisting the body with an inhalation, try to touch the opposite knee with your right hand.
3. With an exhalation, return to the starting position.

Weekly schedule

The need for rest for the muscles must be considered when creating a weekly training schedule. It takes roughly 48 hours to recover. If this is insufficient for some individuals, particularly those who are ill-prepared, the rest period may be extended to 72 hours. The supercompensation mechanism will be able to initiate during these rest intervals. The basic idea is that during training, muscle fibers that sustain minor damage are rebuilt and simultaneously become more resilient to increasing loads.

Additionally, keep in mind that crunches are insufficient to target the abs on their own. The exercises lose their effectiveness as the muscles quickly adapt to the load. As a result, you must consistently make the exercises harder or incorporate new ab exercises.

Two training sessions per week is the ideal schedule. When creating a plan, pick a few exercises from the list above and execute them in different ways. Exercise should be hard for one and easy for the other. You should alternate the exercises on a regular basis to keep the muscles from becoming accustomed to the load.

A rough workout plan for the coming week:

Lesson number	Exercise	Number of repetitions and approaches
1	Lying crunches on the floor

You can start adding weights to your bench crunches after a few weeks. And switch out the floor crunches for oblique, diagonal, or other crunches. You can progress to performing the exercise with weights or by hanging on a horizontal bar once you’re comfortable with the load. You can ask your trainer to design an individualized training plan for you when you work out at the gym.

When to expect the effect

It takes time to get the ideal abs. The training will start to show results in about two months.

The following variables affect the outcome in addition to the exercises:

• proper nutrition. If you pump up your abs, but do not monitor your diet, then you can only achieve muscle endurance, but only until they get used to the loads;
• regularity and intensity of training. It should be remembered that it will not be possible to lose weight partially only in the abdominal area, the training should be comprehensive so that all muscle groups work. You should add cardio loads and strength exercises to your training schedule, which will help you get relief muscles;
• the initial state of the abdominal muscles. If you have excess weight and fat deposits, it will take more time to get your figure in order;
• drinking enough water, which contributes to effective weight loss;
• genetic factors. Some people can quickly build muscle that remains hard and resilient even after reducing the load. Others can exercise around the clock, but the result will not be noticeable;
• correct daily routine. It is necessary to get enough sleep – this is one of the conditions for good physical shape;
• stress. Frequent stressful situations can lead to lack of sleep, as a result, the level of cortisol increases, and this can cause fat accumulation and loss of muscle mass.

Crunches are a great exercise for burning belly fat and building a small amount of relief pressure. The lumbar and thoracic regions get better as a result of the exercise, which also has a significant impact on other areas. First and foremost, you should become proficient in the traditional method of performing the exercise. As your body becomes more skilled, you can progress to more advanced options.

Step	Description
1. Lie Down	Lie flat on your back with your knees bent and feet flat on the floor. Place your hands behind your head or across your chest.
2. Tighten Your Core	Engage your core muscles by pulling your belly button toward your spine.
3. Lift Your Shoulders	Slowly lift your shoulders off the ground, keeping your lower back pressed to the floor.
4. Hold the Position	Hold the top position for a moment, squeezing your abs.
5. Lower Down	Lower your shoulders back to the starting position in a controlled manner.
6. Repeat	Complete the desired number of repetitions while maintaining good form.

A quick and easy method for toning your abdominal muscles and strengthening your core is the crunch exercise. You can minimize injuries and achieve the best results by emphasizing correct form and steady progress.

Recall to breathe steadily, move with control, and avoid putting too much strain on your lower back or neck. The secret is consistency; with time, regular practice will yield observable gains.

The crunch is a simple addition to any exercise program, regardless of your experience level or desire to improve your current regimen. If you put in the effort, you’ll reap the rewards of this time-tested ab workout.

Video on the topic

Prayer Exercise or Crunches on the Upper Block ! ARNOLD"S Press ! Crunches ! Kočki Technique!)

Abdominal Exercise – Upper Crunch

PRAYER FOR THE PRESS // Prayer Exercise // How to Do a Prayer for the Press

Abdominal Exercise: Reverse Crunch

Prayer – Abdominal Exercise.