Today you’ll learn how to feel the belly burn by doing the crunch exercise.
When it comes to the crunch, form is everything.
When done properly, not only does it pull in the midsection but it can help reduce your back pain and help with bladder control too.
The problem is, during the crunch exercise, people pull on their neck, suck in the tummy and flatten their back
This has the opposite effect. Disk herniation, more back pain and an increased risk of pelvic floor issues are all signs that you may be doing the sit up unsafely.
The simple 3 step technique you’re about to use today will not only give you the toned, pulled in tummy but it’s truly the only way to do sit ups safely and effectively.
But first, let me get specific, who the crunch exercise is for, and who should stay far, far away from the movement.
If you currently have disk herniations or a disk bulge that could be made worse by forward bending, this exercises is NOT the exercise for you. Try this Flat Tummy Workout instead.
If you’re just starting back with exercise after a long time off, it’s also better to begin with the Flat Stomach Exercises: The Best Abs Workout to Get Back to Fit After 50
Then, once you’ve perfected that workout, come back over and let’s get started!
There’s a 3 Step Strategy to always know you’re doing your sit up safely:
- Begin with abdominal bracing: The Pillsbury Doughboy technique
- Keep the Natural S curve in your spine
- Crunch
Let’s take a quick look at each step:
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1. Begin with abdominal bracing: The Pillsbury Doughboy Technique
Do you remember that loveable little Pillsbury Doughboy? (I’ve got a point, bare with me)
This cute ball of dough was poked at the end of each Pillsbury commercial.
Taken aback, Doughboy giggled as the imprint of the finger melted into his doughy exterior.
Thank goodness he was made of dough,
because as humans, allowing your stomach to remain relaxed creates spinal instability, pelvic instability, back pain and an increased risk of injury.
What’s worse is you may suck in the tummy which puts undue pressure on the pelvic floor.
By bracing your tummy (otherwise known as abdominal bracing, or in my own words “the Pillsbury Doughboy technique”)
not only do you prevent spinal instability, but you allow your back to move in proper range of motion.
The end result is a toned tummy that creates lasting strength and stability throughout your entire day.
This is one of the only ab exercises that you can do not only during the sit up routine, but anytime throughout your day.
This makes everyday tasks so much easier to complete, and reduces your risk of injury while lifting groceries or even twisting to say hi to a friend.
When beginning the crunch exercise, perform the Pillsbury DoughBoy Technique (Abdominal bracing):
- Gently poke your finger into your belly
- Push your finger away with your tummy (push your finger out)
- Keep this pressure during your crunch routine.
2. Keep the Natural S Curve in Your Spine
By keeping the natural S curve in your spine, you reduce the load on your spinal discs and ligaments. It’s that simple.
So, how do you know that you’re in a natural S curve with the spine?
Go through the easy to follow test:
Flat Back Test:
- Begin by lying on your back with your feet flat on the floor
- Press your back into the ground
- Then take your hand and try to push it under your low back. It should be impossible
S Curve Test:
Now that you know what your flat back feels like, go into a neutral S spine
- Begin by lying on your back with your feet flat on the floor
- Press your back into the ground
- Release (so your back isn’t flat, or arched)
- Then take your hand and try to push it under your low back.
If you’re in a natural S curve, maybe the tips of your fingers can reach under your low back slightly, but you’ll never be able to reach your whole hand in.
Your low back should feel relaxed and it should feel like there’s no effort to keep that neutral spine.
3. Crunch
Now that you’ve braced your abs and you’ve set yourself up with a natural spinal S curve (a neutral spine) it’s time to officially do the crunch exercise!
Remember, the motion only consists of lifting your head and your shoulders for upper and mid ab activation! (Next week you’ll learn how to activate the low abs)
Start by holding your head and shoulders off of the ground without crunching up and down.
This allows you to ensure your abs are braced and you’re still keeping that natural S curve in the spine.
The low back should never flatten or arch.
Also, during this move you can bring your chin to chest. While doing this, you should never pull on the head.
ok, ready! Start moving steadily and evenly up and down.
Follow the workout video above because I walk you through the proper crunch step by step! It’s a great workout!
and stay tuned for next week when we’ll be exercising the low abs!
Sources:
Abdominal Bracing for Minimizing Excessive Pelvic Motion During Running
Trunk Muscle Activities During Abdominal Bracing: Comparison Among Muscles and Exercises