proper crunch position?

am i doing them right?? i usually put my hands behind my head but don't used my hands/arms to lift my head...just for balance really, then i bring my legs up and cross my ankles and lift my head (using my abs) only a few inches off the floor. how do u do crunches?

Re: proper crunch position?

I think there are so many ways to do situps or crunches. I think the way you are doing them is good. It's prob harder the way you are doing them with you feet off the ground.

I leave my feet on the ground w knees together, then w my hands behind my head lift up just a few inches and like you said try to use just ab muscles not using head or arms to get up.

Re: proper crunch position?

Funny you posted this - I was going to post about the proper way to do crunches since we are starting this challenge....

There are several ways -

To work the upper portion of your abs only, feet about shoulder distance apart, feet flat on the floor. Pelvic area slightly tucked. Fingertips lightly touching in the back of your head, or crossed in front of your chest to prevent them from pulling on your head.

Imagine you have a small apple between your chin and your chest, and keep your head fixed like that.

Aim for the chest to go up to the ceiling, not head towards the knees. Squeeze up as far as you can go, pause, and then lower. This is important to avoid momentum and works the abs a little more. Its about quality versus quantity.

To work the lower portion of your abs:

Lie with your feet up - the bottoms of your feet facing the ceiling. Lift the heels up slowly towards the ceiling, pause, and then release. Do not jerk the feet up into the air, again - we don't want momentum to come into play.

You can work both portions of your abs by putting both of the above together. The slower you go through the movement, the better.

You can also vary up the lower portion of your abs by placing your hands on your lower back, and lowering your feet an inch above the ground, then lift a few inches, pause, then lower. These are extremely difficult to do, but its worth a try and to strengthen your muscles.

My personal favorite for obliques is the bicycle.

Alternate your SHOULDER to knee direction (NOT you elbows - you will bend them towards the legs and make the move ineffective!) pause, and then alternate - I count a set of 2 as "1" (Right, Left- 1, Right, Left-2, etc) - again, the slower, the better!

Hope this helps!

I will post some fun challenging ab workouts as we move more into this year - I need some time for it!

Message edited 1/3/2010 2:17:11 PM.

Re: proper crunch position?

thanks liza! that was helpful!! do u think the way i mentioned that i'm doing them now is okay? i will try your techniques as well.