Want abs? -Read-

Want abs? never have the time you say?​

Muscles worked:
rectus abdominis (six-pack) with some activation of the external obliques (muscles at the sides of the abdomen).

Positioning the Body:

1.Lie on the floor face up with hands behind the head. Don’t clasp the fingers behind the head. The hands should not propel the head forward in this exercise.


2.Legs are bent at approximately right angles at the knee with feet flat on the floor, shoulder width apart.


3.Brace the abdominal muscles and hold a neutral spine position with a slight natural curve in the lower back (lumbar) region yet with the back firmly against the floor.

Movement:
Move the shoulders upward and curl slightly forward as you contract the abdominals until the shoulder blades are about two to three inches (5-7 centimetres) off the floor, or about 30 degrees; hold for about two seconds.


Unlike the squat and deadlift, a curl forward with the upper back and shoulders is necessary with the crunch and an arched back is contra-indicated because of biomechanical forces pulling on the spine.


Exhale as you come up and inhale as you return in preparation for the next repetition. Don’t hold the breath on the up movement. Contracting the abdominals does not mean holding the breath. The head should be kept straight and the chin should not drop to the chest.


Return to the starting position under control. Don’t flop down. Try ten repetitions for three sets starting out and increase it as you get stronger.


A reverse crunch has the arms by the sides and legs bent at the knees, feet off the floor with lower legs parallel to the floor. The legs are ‘reversed’ toward the chest with hips raised slightly from the floor.


A 'combined crunch' integrates both shoulder and leg/hip movement in one exercise. This is a very powerful advanced exercise working the rectus abdominis and the external obliques, the muscles at the sides of the abdominal area.


When you can do three sets of fifteen combined crunches you know your abs (and hip flexors) are in good shape.

Check Points:
Brace the abs ready for the lift.


Don’t lift the feet or back off the floor (in the standard crunch).


Do keep the head still and chin up.


Do lower under control and don’t flop.


Remember to breathe normally.


Don’t try to get the shoulders too high in the crunch and remember you don’t want the lower back to rise in this exercise. Think of the shoulder blades as the dividing line.
Crunch away and get those stomach muscles ready for anything. In fact, strengthening the abdominal muscles will prepare you not only for vigorous sporting activity but for those active tasks around the home, like gardening, where bending and twisting and reaching are paramount.

Don't forget to rehydrate with water or perhaps a sports drink, and refuel with some carbohydrate within about 30 minutes for best effect, particularly if you finished off with the cardio.
​

Example!


This Doesn't mean you can Eat what ever you want eat healthy.

 

This is copy/pasted off another site dog

 

You explained to us how to do a crunch. Not only is this probably a copy pasta, but also a complete insult to our intelligence.

 

Clearly, this is copy/pasted off a site...

Honestly, I don't see anything that he could have possibly made except for
making the title...
No pictures really help specify the certain areas that you are working with.

 

Clearly, this is copy/pasted off a site...

Honestly, I don't see anything that he could have possibly made except for
making the title...
No pictures really help specify the certain areas that you are working with.

 

Fail much?

 

http://weighttraining.about.com/od/toptenexercises/ss/crunch.htm

Directly Ripped from that about.com article, at least give credit where credit is due. But like BonK said, For fuck sake; It's a crunch dude.