The Basic Crunch
From Jillian Michaels
Want ripped abs? If that's the case, doing various exercises to target all of the abdominal muscle groups -- the rectus abdominus, the obliques and the transverse abdominus -- will get you there.
First things first -- you have to start with the building block of all abdominal work. Master the basic crunch and you'll be ready for more advanced abs exercises in no time. Coveted six-pack abs, here you come! Ready to get started? Here's how to do the basic crunch:
Lie on you back with your knees bent and your feet placed flat on the floor about hip-width apart. Place your hands behind your head so that your thumbs are behind your ears.
Do not lace your fingers together. Keep your elbows open and out to the sides. Keep your chin up and off your chest.
Take a deep breath, and then exhale while curling up and forward until your shoulder blades are lifted off the floor.
Hold for a moment at the top of the movement, fully exhale all of the air in your lungs for a complete contraction of the abs, then slowly lower yourself back to the floor.
If you can't stop pulling on your neck, cross your arms across your chest and keep your tongue pressed on the roof of your mouth to help alleviate the strain.
JILLIAN'S TIP
Form Counts
The crunch seems like a simple enough exercise to do, doesn't it? Subtle breaks in form, however, can really detract from this move's impact. For maximum training effect, be sure to keep the following form points in mind while doing crunches. Pick a spot on the ceiling and keep your eyes focused on it to avoid pulling on your neck, and do not bring your elbows in or forward. When crunching, pull -- do not push -- your stomach out. Instead, pull your belly button inward toward your spine. Try to imagine you're lifting your chin up -- not forward -- toward the ceiling.
