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Crunches

Instructions: 

  • Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart. ● Place your hands lightly behind your head or across your chest. Avoid pulling on your neck. 
  • Engage your core by pulling your belly button toward your spine. 
  • Lift your upper back and shoulders off the floor by contracting your abs, keeping your lower back in contact with the ground. 
  • Pause briefly at the top of the movement, squeezing your abs. 
  • Slowly lower your upper body back to the starting position without fully relaxing your core. 
  • Repeat for the desired number of repetitions. 

Key Points & Tips: 

  • Keep your chin slightly tucked to avoid neck strain. 
  • Use a slow, controlled movement—avoid using momentum. 
  • Focus on squeezing your abs rather than pulling with your arms.
  • Breathe out as you lift and inhale as you lower back down. 
  • Keep your lower back in contact with the floor to prevent strain. 

Benefits: 

  • Strengthens and tones the rectus abdominis, improving core definition. ● Enhances overall core stability, supporting posture and spinal health. ● Helps in improving athletic performance and functional movements. 
  • Can be modified by adding resistance or adjusting tempo for increased difficulty. 

Muscle Action & Joint Action: 

Concentric (Lifting): 

  • Muscle Action: Spinal Flexion (Rectus Abdominis contraction) 
  • Joint Action: Spine: Flexion 

Eccentric (Lowering): 

  • Muscle Action: Spinal Extension (Rectus Abdominis lengthening) 
  • Joint Action: Spine: Extension 

Form Focus: 

  • Keep movements small and focused—crunches are not full sit-ups. 
  • Ensure your abs do the work, not your neck or arms. 
  • Maintain constant tension on the abdominals by not fully resting at the bottom. ● For added difficulty, hold a weighted plate against your chest or perform slow negatives. 

Crunches 

Type: Isolation Exercise 

Primary Muscles Targeted: Rectus Abdominis (Upper Abdominals) 

Secondary Muscles Targeted: Obliques, Transverse Abdominis (Core Stabilization) Equipment: Bodyweight (Optional: Exercise Mat, Weighted Plate) 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Rectus Abdominis 
  • Synergists: Obliques, Transverse Abdominis 

● Stabilizers: Hip Flexors, Lower Back

Reverse Crunches

Instructions: 

  • Lie flat on your back with your knees bent and feet lifted off the floor, forming a 90-degree angle at your knees. 
  • Place your arms flat on the floor beside you for support, palms facing down. ● Engage your core and lift your hips off the ground by curling your knees toward your chest. 
  • Keep the movement controlled, using your abs to lift rather than swinging your legs. ● Pause at the top, squeezing your abs. 
  • Slowly lower your hips back to the starting position without letting your feet touch the ground. 
  • Repeat for the desired number of repetitions. 

Key Points & Tips: 

  • Avoid using momentum—control the movement with your core. 
  • Keep your lower back in contact with the floor to prevent strain. 
  • Focus on lifting with your abs, not just moving your legs. 
  • Exhale as you lift your hips, inhale as you lower back down. 
  • To increase difficulty, extend your legs straight before performing the movement. 

Benefits: 

  • Strengthens and defines the lower portion of the rectus abdominis. ● Enhances core stability and improves spinal control. 
  • Helps improve posture and reduce lower back strain by strengthening deep core muscles.
  • Can be modified by adjusting leg position or adding resistance for increased intensity. 

Muscle Action & Joint Action: 

Concentric (Lifting): 

  • Muscle Action: Spinal Flexion (Lower Abs contraction), Hip Flexion ● Joint Action: Spine: Flexion, Hips: Flexion 

Eccentric (Lowering): 

  • Muscle Action: Spinal Extension (Lower Abs lengthening), Hip Extension ● Joint Action: Spine: Extension, Hips: Extension 

Form Focus: 

  • Keep the movement slow and controlled—avoid swinging your legs. ● Maintain a neutral neck position by keeping your head relaxed. 
  • Engage your core throughout the exercise to maximize effectiveness. ● If you experience lower back discomfort, reduce the range of motion or place a small support under your lower back.

Reverse Crunches 

Type: Isolation Exercise 

Primary Muscles Targeted: Lower Rectus Abdominis (Lower Abs) 

Secondary Muscles Targeted: Transverse Abdominis, Obliques, Hip Flexors

Equipment: Bodyweight (Optional: Exercise Mat) 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Rectus Abdominis (Lower Portion) 
  • Synergists: Transverse Abdominis, Obliques 

● Stabilizers: Hip Flexors, Lower Back

Full Body Crunch

Instructions: 

  • Lie flat on your back with your knees bent and feet lifted off the floor. ● Place your hands behind your head or cross your arms over your chest. ● Simultaneously lift your upper body and bring your knees toward your chest. ● Engage your core as you crunch, aiming to bring your elbows toward your knees. ● Pause briefly at the top, squeezing your abs. 
  • Slowly lower your upper body and legs back to the starting position without touching the floor. 
  • Repeat for the desired number of repetitions. 

Key Points & Tips: 

  • Use controlled movements; avoid jerking or using momentum. 
  • Keep your lower back pressed against the floor to avoid strain. 
  • Exhale as you crunch up, inhale as you lower down. 
  • Maintain a neutral neck position to prevent strain on your neck. 
  • To increase difficulty, extend your legs fully before bringing them back in. 

Benefits: 

  • Engages both upper and lower abdominal muscles for full core activation. ● Improves core strength and stability. 
  • Enhances coordination between upper and lower body movements. 
  • Helps develop a more defined midsection. 

Muscle Action & Joint Action: 

Concentric (Lifting): 

  • Muscle Action: Spinal Flexion (Rectus Abdominis contraction), Hip Flexion ● Joint Action: Spine: Flexion, Hips: Flexion

Eccentric (Lowering): 

  • Muscle Action: Spinal Extension (Rectus Abdominis lengthening), Hip Extension ● Joint Action: Spine: Extension, Hips: Extension 

Form Focus: 

  • Keep your movements slow and controlled to maximize muscle engagement. ● Avoid pulling on your neck—let your abs do the work. 
  • Engage your core throughout the movement for better stability. 
  • If you experience lower back discomfort, reduce the range of motion or keep your legs slightly bent. 

Full Body Crunch 

Type: Compound Exercise 

Primary Muscles Targeted: Rectus Abdominis (Upper and Lower Abs) Secondary Muscles Targeted: Obliques, Hip Flexors, Transverse Abdominis Equipment: Bodyweight (Optional: Exercise Mat) 

Level: Beginner to Intermediate 

Muscle Roles:

  • Prime Mover: Rectus Abdominis 
  • Synergists: Obliques, Hip Flexors, Transverse Abdominis 

● Stabilizers: Lower Back, Glutes

Twisting Crunch

Instructions: 

  • Lie flat on your back with your knees bent and feet flat on the floor. 
  • Place your hands lightly behind your head, elbows pointing outward. ● Engage your core and lift your upper back off the floor.
  • Twist your torso to one side, bringing your elbow toward the opposite knee while keeping your lower back in contact with the floor. 
  • Lower back down in a controlled manner. 
  • Repeat on the other side, alternating sides for each repetition. 

Key Points & Tips: 

  • Avoid pulling on your neck—use your core to lift your torso. 
  • Exhale as you crunch and twist, inhale as you lower. 
  • Keep movements controlled; do not rush through reps. 
  • Maintain a slight contraction in your abs throughout the movement. 
  • To increase difficulty, lift your feet off the floor in a tabletop position. 

Benefits: 

  • Strengthens and defines the oblique muscles. 
  • Improves rotational core strength for sports and daily activities. 
  • Enhances overall abdominal muscle engagement. 
  • Aids in achieving a well-rounded, sculpted midsection. 

Muscle Action & Joint Action: 

Concentric (Lifting & Twisting): 

  • Muscle Action: Spinal Flexion & Rotation (Obliques & Rectus Abdominis contraction) ● Joint Action: Spine: Flexion & Rotation 

Eccentric (Lowering): 

  • Muscle Action: Spinal Extension & Rotation (Obliques & Rectus Abdominis lengthening) 
  • Joint Action: Spine: Extension & Rotation 

Form Focus: 

  • Keep your lower back stable—only your upper torso should rotate. 
  • Avoid jerky movements; use a slow, controlled motion. 
  • Keep your elbows wide and open, preventing unnecessary neck strain.
  • Engage your core throughout for maximum muscle activation.

Twisting Crunch 

Type: Isolation Exercise 

Primary Muscles Targeted: Obliques (Internal & External) 

Secondary Muscles Targeted: Rectus Abdominis, Transverse Abdominis, Hip Flexors Equipment: Bodyweight (Optional: Exercise Mat) 

Level: Beginner to Intermediate 

Muscle Roles: 

  • Prime Mover: Obliques 

● Synergists: Rectus Abdominis, Hip Flexors, Transverse Abdominis ● Stabilizers: Lower Back, Glutes

Bicycle Crunch

Instructions: 

  • Lie flat on your back with your hands lightly behind your head and elbows pointing outward. 
  • Lift your legs off the floor, bending your knees at a 90-degree angle. ● Engage your core and lift your shoulders slightly off the ground. 
  • Extend one leg straight while bringing the opposite knee toward your chest. ● Simultaneously, twist your torso to bring the opposite elbow toward the bent knee. ● Alternate sides in a pedaling motion, keeping the movement controlled. 

Key Points & Tips: 

  • Keep your core engaged throughout the movement. 
  • Avoid pulling on your neck—use your abs to lift your torso. 
  • Move in a slow, controlled manner to maximize muscle engagement. ● Fully extend your leg without touching the floor for increased difficulty.
  • Exhale as you twist, inhale as you return to the center. 

Benefits: 

  • Strengthens and defines the obliques and rectus abdominis. 
  • Improves rotational core strength for sports and daily activities. 
  • Enhances coordination and stability. 
  • Engages the entire core for a well-rounded abdominal workout. 

Muscle Action & Joint Action: 

Concentric (Twisting & Knee Drive): 

  • Muscle Action: Spinal Flexion & Rotation (Obliques & Rectus Abdominis contraction), Hip Flexion (Hip Flexors contraction) 
  • Joint Action: Spine: Flexion & Rotation; Hip: Flexion 

Eccentric (Returning to Start): 

  • Muscle Action: Spinal Extension & Rotation (Obliques & Rectus Abdominis lengthening), Hip Extension (Hip Flexors lengthening) 
  • Joint Action: Spine: Extension & Rotation; Hip: Extension 

Form Focus: 

  • Keep your lower back pressed against the floor. 
  • Avoid rushing the movement—focus on controlled reps. 
  • Keep your elbows wide and lead the twist with your shoulders, not your elbows. ● Fully extend your legs for optimal core activation.

Bicycle Crunch 

Type: Isolation Exercise 

Primary Muscles Targeted: Obliques (Internal & External), Rectus Abdominis Secondary Muscles Targeted: Transverse Abdominis, Hip Flexors Equipment: Bodyweight (Optional: Exercise Mat) 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Obliques, Rectus Abdominis 
  • Synergists: Hip Flexors, Transverse Abdominis 

● Stabilizers: Lower Back, Glutes

Side Crunch

Instructions: 

  • Lie on your side with your legs stacked or slightly staggered for balance. ● Place your bottom arm extended on the ground for support, and your top hand behind your head. 
  • Engage your core and lift your upper body off the ground, bringing your elbow toward your hip. 
  • Hold the contraction for a second at the top, then slowly lower back to the starting position. 
  • Complete the desired reps, then switch sides. 

Key Points & Tips: 

  • Keep the movement slow and controlled—avoid using momentum. ● Focus on squeezing your obliques at the top of the movement. 
  • Keep your elbow wide and avoid pulling on your neck. 
  • Exhale as you crunch up, inhale as you lower down. 

Benefits: 

  • Targets and strengthens the obliques for a defined waistline. 
  • Improves core stability and rotational strength. 
  • Enhances balance and posture by engaging stabilizing muscles. 
  • Can be performed anywhere with no equipment needed.

Muscle Action & Joint Action: 

Concentric (Crunching Up): 

  • Muscle Action: Spinal Lateral Flexion (Obliques contraction) 
  • Joint Action: Spine: Lateral Flexion 

Eccentric (Lowering Down): 

  • Muscle Action: Spinal Lateral Extension (Obliques lengthening) ● Joint Action: Spine: Lateral Extension 

Form Focus: 

  • Keep your movements controlled—don’t rush through reps. 
  • Maintain proper neck alignment by looking straight ahead. 
  • Engage your core throughout to maximize oblique activation. 
  • Avoid using your arms to pull yourself up—let your obliques do the work. 

Side Crunch 

Type: Isolation Exercise 

Primary Muscles Targeted: Obliques (Internal & External)

Secondary Muscles Targeted: Rectus Abdominis, Transverse Abdominis Equipment: Bodyweight (Optional: Exercise Mat) 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Obliques 
  • Synergists: Rectus Abdominis, Transverse Abdominis 

● Stabilizers: Lower Back, Glutes

Scissors

Instructions: 

  • Lie flat on your back with your hands placed under your lower back or sides for support. ● Engage your core and lift both legs a few inches off the ground. 
  • Begin the movement by alternating your legs in a scissor-like motion—one leg moves upward while the other moves downward. 
  • Keep your legs straight and maintain control throughout the movement. ● Continue alternating for the desired number of repetitions or time. 

Key Points & Tips: 

  • Keep your lower back pressed into the ground to avoid strain. 
  • Engage your core throughout to stabilize your torso. 
  • Move your legs in a controlled motion—avoid swinging them. 
  • Exhale as you switch legs, inhale as you maintain control. 

Benefits: 

  • Strengthens the lower abdominals for core stability. 
  • Improves hip flexor endurance and flexibility. 
  • Enhances coordination and balance. 
  • Helps develop a strong and defined midsection. 

Muscle Action & Joint Action: 

Concentric (Legs Moving Upward): 

  • Muscle Action: Hip Flexion (Rectus Abdominis & Hip Flexors contraction) ● Joint Action: Hips: Flexion 

Eccentric (Legs Moving Downward): 

  • Muscle Action: Hip Extension (Rectus Abdominis & Hip Flexors lengthening) ● Joint Action: Hips: Extension 

Form Focus: 

  • Avoid arching your lower back—press it firmly into the mat.
  • Move your legs slowly and with control to maximize engagement. 
  • Keep your head and shoulders relaxed to prevent neck strain. 
  • Modify by bending your knees slightly if needed to reduce lower back stress.

Scissors 

Type: Isolation Exercise 

Primary Muscles Targeted: Lower Abdominals (Rectus Abdominis – Lower Portion) Secondary Muscles Targeted: Hip Flexors (Iliopsoas), Transverse Abdominis, Obliques Equipment: Bodyweight (Optional: Exercise Mat) 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Rectus Abdominis (Lower Portion) 
  • Synergists: Hip Flexors, Transverse Abdominis, Obliques 

● Stabilizers: Lower Back, Glutes

Cable Crunches

Instructions: 

  • Attach a rope handle to a high pulley on a cable machine. 
  • Kneel on the floor, facing the machine, and grasp the rope with both hands, positioning it near the sides of your head. 
  • Engage your core and keep your hips stationary. 
  • Crunch downward by contracting your abs, bringing your elbows toward your knees. ● Pause at the bottom and squeeze your abs. 
  • Slowly return to the starting position while maintaining control. 
  • Repeat for the desired number of repetitions. 

Key Points & Tips: 

  • Keep your back slightly rounded and focus on abdominal contraction.
  • Avoid using your arms to pull the rope—let your abs do the work. 
  • Control the movement to prevent momentum from taking over. 
  • Exhale as you crunch down, inhale as you return to the start. 

Benefits: 

  • Adds resistance to abdominal training for increased strength and hypertrophy. ● Effectively targets the entire rectus abdominis for a stronger core. 
  • Improves core stability, benefiting overall athletic performance. 
  • Allows for progressive overload to enhance ab muscle development. 

Muscle Action & Joint Action: 

Concentric (Crunching Down): 

  • Muscle Action: Spinal Flexion (Rectus Abdominis contraction) 
  • Joint Action: Spine: Flexion 

Eccentric (Returning to Start Position): 

  • Muscle Action: Spinal Extension (Rectus Abdominis lengthening) ● Joint Action: Spine: Extension 

Form Focus: 

  • Maintain a slow, controlled movement—avoid jerking or using momentum. ● Keep your hips stable and focus on flexing the spine rather than pulling with the arms. ● Adjust the weight to ensure proper form without excessive strain. 
  • Engage your core throughout the entire movement for maximum effectiveness.

Cable Crunches 

Type: Isolation Exercise 

Primary Muscles Targeted: Rectus Abdominis 

Secondary Muscles Targeted: Obliques, Transverse Abdominis 

Equipment: Cable Machine with Rope Attachment 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Rectus Abdominis 
  • Synergists: Obliques, Transverse Abdominis 

● Stabilizers: Lower Back, Hip Flexors