About this topic
The crunch is an exercise that strengthens the muscles in the belly. Crunches are different than sit-ups. With crunches, your lower back stays touching the ground. The belly muscles do most of the work. With sit-ups, the lower back is lifted off the ground and the muscles that bend the hip do part of the work. ‚
General
Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Your doctor may have you work with a trainer or physical therapist to make a safe exercise program to meet your needs. ‚
Steps for doing crunches: ‚
- Lie on your back with both knees bent. Keep your feet flat on the floor.
- Place your hands in one of these positions. Try starting with the first position since it is the easiest. As you get better, use the other positions to make it harder.
- Crunches with arms at sides. This is the easiest.
- Crunches with arms across chest. This is a little harder.
- Crunches with arms behind head. This is the most difficult. Be careful not to interlock your fingers behind your neck or head while doing crunches. This may add tension to your neck and cause strain.
- Look at the ceiling. Tighten your belly muscles and lift your shoulders and upper back off the floor. Breathe out while you are doing this. Hold this position for 2 seconds.
- Slowly lower your shoulders to the floor. Breathe in while you are doing this.
- Relax your belly muscles all the way before starting another crunch.
- Repeat 10 times when you are first starting this exercise.
There are a few other types of crunches. You will always start on your back with your knees bent and feet flat on the floor. ‚
- Reverse crunches ¢ ˆ ’ Your upper back stays on the floor. Lift your hips and legs off the ground.
- Oblique crunches ¢ ˆ ’ Lift your shoulders up at an angle. You will first bring one shoulder to the opposite knee. The next crunch you do the other side.
- Bicycle crunches ¢ ˆ ’ Bring your shoulder towards your opposite knee. In this exercise, your leg comes off the ground and you bring your knee towards the opposite shoulder the same time you are lifting up your upper back. Repeat on the other side.
- Side crunches ¢ ˆ ’ Start in the regular crunch starting position and then drop both knees to one side. Then, lift your upper body straight up as in the regular crunch. Repeat on the other side.
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What will the results be?
Crunches may help to give you a stronger core or abdominal muscles. Your belly may also look flatter. ‚
Helpful tips
- Stay active and work out to keep your muscles strong and flexible.
- Keep a healthy weight to avoid putting too much stress on your spine. Eat a healthy diet to keep your muscles healthy.
- Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.
- Try walking or cycling at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
- Doing this exercise on a large exercise ball can make it harder and will work other muscle groups at the same time.
- Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.
Where can I learn more?
American Academy of Orthopedic Surgeons ‚
http://orthoinfo.aaos.org/PDFs/Rehab_Spine_5.pdf ‚
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
Copyright
Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚