Movement overview

Abdominal crunches are a core exercise that primarily targets the rectus abdominis muscle. This exercise helps in strengthening the core, improving posture, and enhancing overall abdominal endurance. It is performed by lying on your back and lifting your upper body towards your knees using your abdominal muscles.

Step-by-step cues

1. Lie flat on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
2. Place your hands behind your head with elbows pointing outwards. Avoid pulling on your neck.
3. Engage your core by drawing your belly button towards your spine.
4. Lift your shoulder blades off the ground by contracting your abdominal muscles. Exhale as you lift.
5. Pause briefly at the top of the movement, ensuring not to pull with your neck or arms.
6. Inhale as you slowly lower back down to the starting position without letting your shoulders touch the ground completely.
7. Repeat for the desired number of repetitions.

Technical tips

• Keep your movements controlled and avoid using momentum to lift yourself.
• Focus on using your abs to lift rather than pulling with your neck or arms.
• Keep a small space between your chin and chest to avoid straining your neck.
• Exhale as you crunch up and inhale as you return to the starting position for better core engagement.
• Ensure that your lower back remains in contact with the mat throughout the exercise to protect your spine.
• Start with a manageable number of repetitions and gradually increase as you build strength.