How To Do Crunches and Get Toned Abs
Using good form is essential if you want toned abs. Using bad technique while doing crunches can cause several problems such as pain in the shoulders our neck and if you have a bad back, doing crunches wrong can make a bad back worse. So take a few moments and learn how to do crunches the right way.
A common mistake when doing sit ups is overusing the hip flexor muscles. The hip flexors are the long muscles that run down the side of your abs and down the front of your thighs. This set of muscles are particularly strong and since they are typically stronger than abdominal muscles, when you’re abs get tired while doing sit ups these muscles often take over and the abs stop working.
The most common reasons the hip flexors start working are listed below:
1. If you use momentum during a sit up. There is a simple solution to this problem: slow down! Remember, the slower the motion, the faster the results.
2. You don’t concentrate on the exercise and are not contracting the working muscles during the movement. Remember, when doing abs, you should contract your abs as if you were about to get punched in the gut.
3. If you lift your head and neck without curling your torso and flexing your abs. 3. If instead of curling your midsection and contracting your abs, you simply lift your head and neck off the ground. For proper technique, click here for a free exercise video to learn the right form.
Good technique on Sit Ups:
Grab your mat or towel and lie down on your back with your lower back pressed down. Place your arms gently behind your head using your fingers to cradle your head. Next, contract your abdominal muscles as if you were going to get punched in the gut. Next, lift your head and shoulders off the ground and roll yourself up around three to six inches off the ground. Now before you come back down, hold the position for a few seconds and squeeze your abs even harder. Remember, your chin should stay off your chest and you should be looking at the middle of your thighs. Breathing is critical during a crunch as well, exhale as you lift and inhale as you come down.
For a good abdominal stretch, roll onto your stomach and place your hands under your shoulders with your forearms resting on the mat and lift your shoulders off the mat a few inches.
How about doing a few sit ups right now? If you are new to exercise, you may consider exercise videos to lead you through a good ab workout. There are several ways to work your abs, but all fitness professionals will agree with one thing: Consistency is more important than intensity. That means starting small is great! Just do it regularly and before long, you will start seeing leaner and stronger abs.