Crunch Progression: Crunch 101

The crunch progression exercises target the upper abdominal muscles. They are a nice complement to the exercises you are doing to improve your lower abdominal muscle strength.

How can I benefit by learning this exercise?

Doing crunches can help improve the overall strength of your core. They help to tone and strengthen the rectus abdominal muscle, which runs down the front of your abdomen. Often thought of as the six pack of the abdomen, the rectus abdominal muscle adds a toned look to the abdomen while also providing additional stability to your core. It also aids the stability of your back when you lift or carry items.

How do I perform this exercise?

Lie on your back with your knees bent and your feet flat on the floor. Place your hands on the front of your thighs. Slide your hands up your thighs toward your knees as you curl your upper body forward. Curl up until you feel a natural stopping point. Slowly return to the starting position, keeping your back flat on the mat. Repeat the exercise. If it’s too easy sliding your hands on your thighs, advance the exercise by crossing your arms.

How many and how often should I do this exercise?

• Sets: 1 - 2
• Repetitions: 10
• Hold: 0 - 2 seconds
• Perform: 1 - 2 times per day

Are there other recommendations I need to be aware of?

Keep your chin close to your chest as you curl upward. Attempt to keep your back flat on the floor at all times during exercise. To ensure that you breathe while exercising, consider breathing out with each attempt to curl up. Inhale as you return to the starting position.

What should I watch out for while doing this exercise?

If your back arches during exercise, you will end up compensating by using other muscles than your rectus abdominal muscle. If you still find that your back arches during this exercise, bend your knees further by bringing your heels closer to your buttocks.