by S. F. Heron

Created on: October 17, 2008   Last Updated: January 08, 2009

If there ever was a brutal but effective exercise, the abdominal crunch is it! Crunches target the rectus abdominis muscles that run down the center of the abdomen from right below the breast to the pelvis. You know, the ones that looked ripped like a 6-pack on body builders?

The key to the perfect abdominal crunch is breathing. If you've got a cute little pouch on your belly after working hundreds of crunches, you aren't breathing right. Holding your breath as you curl up is the number one mistake. So many people perform hundreds of crunches each week in the hope of having a ripped set of abs. However, incorrect breathing can make this incredible effort a waste.

If you want optimal results from every crunch, examine your form and breathing for any mistakes and correctly them. Let's take a look at the perfect abdominal crunch form and proper breathing techniques when performing this exercise.

1. Lie on the floor with bent knees and feet flat on the floor about shoulder width apart. Your lower back should be pressed into the floor. Engage (tense) your abdomen. Cross your arms across your chest in an X.

2. You will be exhaling on the curl up and inhaling on the way down. Pretend you are trying to press your tummy towards your back.

3. Blow out your breath and tighten your abdominal muscles as you curl up to a halfway upright position. Remember that you aren't doing a full sit up so don't go all the way up. Don't use your arms, hips, or neck to curl. Use those center stomach muscles to pull yourself up.

4. Make sure those muscles are still engaged at the top of your crunch. Now, slowly lower yourself to your starting position, inhaling as you go down.

5. Don't stop there. Complete another crunch. Remember your breathing. Exhale on the way up; inhale on the way down. Tense those abdominal muscles throughout the exercise.

6. Complete 20 crunches at a slow and measured pace.

Crunches are all about form. Proper execution is everything. Racing to finish 50-100 crunches is a noble effort but you really should focus more on breathing and perfect execution of the exercise. As your tummy gets tighter and stronger, you can add more crunches to your routine.

Crunch Do's and Don'ts

Do: -Keep your lower back as flat as possible on the floor. It should be stationary throughout the exercise. -Keep your abdomen tight during the entire exercise. Imagine an invisible hand pressing on your tummy. -Inhale as you curl up and exhale as you return to your start position. -Go slowly. Slow and steady wins the race and keeps you from injuring yourself.

Don't: -Move your lower back. Lift with your abdomen and not your arms, hips, or neck. -Move your feet or legs. Establish your crunch position before you begin your exercises and stick to it. If your feet are lifting off the floor, you are probably lifting yourself too high into your crunch. -Hurry through your crunches. The most effective and worthwhile exercise is performed correctly at a measured pace.

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