Crunches are basic abdominal exercises. In particular, they allow you to work out the rectus muscles. It is twisting that is the main exercise for giving the abs a relief. There are several types of this exercise; crunches on the floor are considered classic.
Instructions
Step 1
To do crunches on the floor, lie on a flat surface. Bend your legs so that the knees are at a right angle. Feet pressed to the floor. Put your hands behind your head, look at the ceiling. If you keep your legs suspended or placed on an elevation, the load on the abs will increase. For this purpose, you can also pick up a load.
Step 2
Take a deep breath and, while holding your breath, lift your upper body off the floor as high as possible, but so as not to tear your lower back. Round your back as if you were rolling your body into a roll. Pay attention to the correct position of the head: at the maximum rise, you should look straight. Hold this position for one or a few seconds.
Step 3
Then, as you exhale, lower the body to its original position. Wait a few seconds or inhale-exhale, then do the next set of twists. Make sure that during the exercise there is at least a minimum breath holding. The air in the abdominal cavity serves as a kind of skeleton, being a guarantee that you do not injure your spine or lower back.
Step 4
If you want to work out the straight abdominal and oblique abdominal muscles, then twist with a twist. As you lift your body, turn your shoulders to one side, the next time you lift to the other.
Step 5
Use reverse crunches to work your lower abs. Lie on the floor straight with your arms extended along your body. Bend your knees, then lift your hips, lifting them off the floor and pulling your knees as close to your chest as possible. The head and shoulders should not come off the floor.
