Jillian Michaels Tips - Crunches

Want ripped abs? If that's the case, doing various exercises to target all of the abdominal muscle groups -- the rectus abdominus, the obliques and the transverse abdominus -- will get you there.

First things first -- you have to start with the building block of all abdominal work. Master the basic crunch and you'll be ready for more advanced abs exercises in no time. Coveted six-pack abs, here you come! Ready to get started? Here's how to do the basic crunch:

  • Lie on you back with your knees bent and your feet placed flat on the floor about hip-width apart. Place your hands behind your head so that your thumbs are behind your ears.
  • Do not lace your fingers together. Keep your elbows open and out to the sides. Keep your chin up and off your chest.
  • Take a deep breath, and then exhale while curling up and forward until your shoulder blades are lifted off the floor.
  • Hold for a moment at the top of the movement, fully exhale all of the air in your lungs for a complete contraction of the abs, then slowly lower yourself back to the floor.

<> If you can't stop pulling on your neck, cross your arms across your chest and keep your tongue pressed on the roof of your mouth to help alleviate the strain.





More on crunches:

Ab Crunch Exercise Demo and Instrucitons

Virtual Gym With Live 3D Exercise Demos

Weight Loss: Ab Crunch Exercise Demo and Instrucitons


JILLIAN'S TIP OF THE DAY
Form Counts

The crunch seems like a simple enough exercise to do, doesn't it? Subtle breaks in form, however, can really detract from this move's impact. For maximum training effect, be sure to keep the following form points in mind while doing crunches. Pick a spot on the ceiling and keep your eyes focused on it to avoid pulling on your neck, and do not bring your elbows in or forward. When crunching, pull -- do not push -- your stomach out. Instead, pull your belly button inward toward your spine. Try to imagine you're lifting your chin up -- not forward -- toward the ceiling.

Jillian Michaels

 
disclaimer

The information provided on BestOfWeightLoss.com is designed to support, not replace, the relationship that exists between a patient/site visitor and his/her health professional. This information is solely for informational purposes and does not constitute the practice of medicine. We encourage all visitors to see a licensed physician or nutritionist if they have any concerns regarding health issues related to diet, personal image and any other topics discussed on this site. Neither the owners or employees of BestOfWeightLoss.com nor the author(s) of site content take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading this site. Always speak with your primary health care provider before engaging in any form of self treatment. Please see our Legal Statement for further information.

Poll

How many diets have you tried in the past year?
None
32%
One
17%
Two to Three
25%
Four to Five
8%
More than Five
18%
Total votes: 1024