The abdominal crunch

The abdominal crunch is an excellent exercise for keeping the contraction within the abdominal muscles.

Lie down on your back, with both feet off the floor, making a right angle with your legs, whilst your shoulders are just off the floor.
 
Inhale and bring both knees in towards your chest, whilst lifting your upper body to an angle of 30 degrees.
 
Throughout the movement always keep your chin of your chest, aiming to take your elbows towards your knees.

You may want to support the weight of your head with your hands, however avoid pulling on your neck muscles throughout the movement.

Alternately, perform the exercise with your hands extending pass your buttocks, (easier) or even with your hands placed across your chest,(harder).

Aim to keep the movement smooth, focusing on using your abdominal muscles to lift and lower rather than momentum.

How many reps do I do?

Beginners aim for 2 sets of 8 - 12 reps, supporting their head with hands behind the neck if suffering with neck pain, or perform the method with hands by your sides.

Intermediates aim for 2 sets of 12+ reps, holding in the final phase for 1 - 2 seconds.

Advanced work for 3 sets of 15+ reps, holding in the final phase for 1 - 2 seconds, with the middle set keeping your hands across your chest.


Related abdominal exercises :

Hands to Knees | Sit ups | Bridging exercises | Knees to chest | Hip flexor