Muscle Group:

Rectus abdominis, internal and external oblique


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Body weight

Abdominal exercises, must be done in a variety of ranges of motion and positions, in order to engage all muscles, crunches helps you in getting a toned mid-section and strengthens your stabilizer muscles like spinal erector muscles

Assume a supine position on the floor and flex the hips and knees and place the heels on a box  placing the hands behind or at the sides ofthe head (to hold its weight only) or fold the arms across the chest or abdomen.

Curl the torso until the upper back is off of the floor and maintain a tucked or neutral head and neck position. Keep the feet, buttocks, and lower backstationary at all times.

After completing the crunch, allow the torso to uncurl back down to the starting position
Common Mistakes
  • Don’t raise the hips or feet
  • Don’t pull the head with the hands
Ensure a safe participation BY
  1. Proper hydration
  2. Appropriate clothing and foot wear
  3. Warm-up and cool-down
  4. Prescription of exercise frequency, intensity, and duration
  5. Proper breathing techniques
  6. Exercise program variation

Before beginning any exercise program, it is important to consult a physician about your current state of health and any problems that could arise during your selected form of exercise.

Photo Gallery

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