Do you know how to do a perfect crunch?
When you think of crunches, do thoughts of achievable six-pack abs come to mind? Or do you instead think of the 1980’s and mindless repetitions that never seem to move you closer to your dream stomach?
I’ve asked my incredible Dr. Seuss Rhymster Fitness Homie MizFit to break down how to do a perfect crunch for all of us doing the Double Crunch challenge. (Find her, link to her, follow her, be like her.)
One quote that jumped out at me:
Abs, aesthetically (the look you see in magazines), are made in the kitchen through what you eat and through your cardio — burning off any excess fat.
I’m going to start bringing a yoga mat into the kitchen and do my crunches there. I’d never thought of that! Thanks, Miz!
Seriously though, if your office chair gives you a sore back, a stronger core (mid-section) can help chase away the pain. If you’re constantly running around after your kids, a stronger core will make your day a little easier. The main benefit of crunches (and other core-strengthening exercises) is that they help you get from wake to sleep more easily.
You do not need to be lean in order to enjoy the benefits of a strong core. However, you do need to be lean if you want to have perfect six-pack abs.
If you want perfect six-pack abs, life is a bit more complex for you. You’ll have to deal with your genetic propensity to store fat on your stomach, love for saturated fats, and unwillingness to spend hours exercising each week. Getting perfect six-pack abs, for most of us, is a silly short-term goal because it’s going to be awhile before we’re lean enough to see our abdominal muscles!
What can we do in the meantime? We can focus on building core strength and changing our eating habits from scarfing junk to consuming food the body recognizes as fuel. Those of you participating in this week’s Primal Stride Challenge already know another benefit of core exercises — that ache in your abs serves as a satisfying reminder that you are making a real change for the better!
Thanks to MizFit for showing us how to do a perfect crunch and to YOU for inspiring all of us with your ability to change!
Love the shirt. I like the idea of being connected to your abs when you do them. I always try and crank it out as quickly as possible..so this is a great reminder to really work em’ Thanks Miz and Thanks Seth.
I love MizFit. She’s so freaking buff! In my most fat ass to gym rat video (see it here http://www.anonymousfatgirl.com/?p=1027), we I did crunches. The only diff was having my arms straight up to the sky. I could really feel them!!!
One of our mainstays at every workout is the bridge (or plank). That sucker is tough!
Great job Miz on describing those crunches. I’ve not been focused so much on the abs, but getting them done correctly as soon as possible. My next set will be more focused, although I must admit that my neck does ache after awhile. I usually keep my arms straight up, or behind my head. I will trying to cross them next time.
Question: I only feel the crunches on the upper portion of my abs (lower part of rib cage). Is that where I should be feeling it?
hmm .. I was doing them all wrong ! Maybe that’s why my back was popping ! I’ll give that a try today
Question: I only feel the crunches on the upper portion of my abs (lower part of rib cage). Is that where I should be feeling it?
for me when I EXHALE and curl upward and PAUSE I feel it through my entire ab region.
in the same but different (and perhaps TMI note) I read an article once written about one of the WAYANS brothers (cant recall which one as this was ages ago) where he was asked how he got and maintained his AMAZING sixpack.
Beyond the fact he gave a shout out to clean eating and cardio he said that (and I paraphrase. please to not sue me oh Wayans brother):
Every time he goes to the bathroom (see? I told you it was TMI) after he washes his hands he stops and exhales as DEEPLY as he can and focuses on contracting his abs and squeezing those muscles.
After reading that I began doing it and it REALLY helped me with the mind/muscle connecting in that part of my body.
Im not sure the isometric ab contraction CREATED his six pack but I know it has helped me to focus on making my abdominal wall WORK when I do crunches.
Ok, so I am not focusing on my muscles properly. Duly noted. *sigh* why do these things need to be so difficult. LOL!
So not a fan of the “old school crunch”. Whenever I do them, they hurt my back. I also find that I’m supporting myself with my diaphragm/lungs, so I run out of air too quickly.
Yes,means the area needs more work. But I’m sticking to my planks, bridges, and cobras to work those muscles.
So, what exactly have I been doing? I thought that a crunch involved bringing the knees back to meet the elbows (or at least where the would be if you had the hands behind the head). Not that I’m able to get them to actually meet — yet 8=)
Maybe I can actually do more crunches if I actually do them properly and hit the 250 target. I like the idea of keeping the arms over the chest to keep from pulling on the neck. I’ve been holding my hands loosely behind my head to avoid pulling, but having them out of the way would make it much easier to concentrate on the abs themselves rather than the hands, arms, neck and abs.
Thanks MizFit! Thanks Seth!