What is a Crunch?

Answer:
Crunches, or a crunch, when used in exercise

speak, is essentially a modified, or mini sit up. Old school, full sit ups started to go out of vogue around twenty years ago. That is when exercise physiologists began to realize that many trainees were injuring their lower backs and necks performing them.

It was found that instead of the neck pulling, back thrusting form of a sit up, all that was needed was an intense contraction of the abdominal muscles. This is accomplished by assuming the standard sit up position, without anyone holding your feet, or having your feet secured at all. The knees are bent and the hands crossed at the chest.

With a slight tuck in the chin, contract the abs and curl the torso until the shoulder blades lift off of the floor. Hold the contraction for a beat and then lower to the floor. In order to up the intensity, try to maintain a slight "crunch" throughout the performance of the set, instead of coming to a complete rest at the bottom.

Modifications include reverse crunches and double crunches. In a reverse crunch, a stationary object or heavy weight is placed toward the back of the room, so that when you are lying you can reach back and grab it. While holding your upper body in place, the abs are contracted to bring your feet, knees toward the chest, and lower back off of the floor. A double crunch is performed like a standard crunch, however, the feet are off of the floor and the knees are brought toward the forehead during the contraction.


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