The abdominal muscles and deep back muscles are responsible for the upright gait of the human body and are therefore particularly important for functional strength training. Since the most common disease No. 1 is back pain, back and abdominal muscle training is of particular importance in a health-oriented muscle building training.
The abdominal crunch is one of the best known exercises when training the abdominal muscles, and is often called “Crnuches” or “sit-ups”. The use of an expander is not absolutely necessary in conventional abdominal muscle training, but if performed correctly, it can provide additional, more powerful load stimuli. A perfectly well-trained washboard stomach is the goal of many athletes, and is also perceived as particularly attractive by the opposite sex.
However, the achievement of this goal is often further away than initially assumed. Besides perfect training, constitutional characteristics and the right nutrition are also very important. The training plans advertised in countless fitness magazines for the perfect belly in 5 weeks are also always in the eye of the beholder.
Muscles that are used in abdominal crunch
- Straight abdominal muscle (M. rectus abdominis)
- Straight abs
- Oblique external abdominal muscle
Depending on the level of skill, the exercise can be performed either without or with the expander. The athlete lies flat on his back during the abdominal crunch. The head position should be held individually according to one’s own sensation, but it is recommended to keep the head facing upwards during the exercise.
The feet either stand on the floor with the tips of the feet pointing towards the ceiling, or are bent in the hip and knee joints. During the movement, the back should be released from the floor in a rolling motion. Tips: The exercise can be performed either to the side, in order to put particular strain on the outer and inner oblique abdominal muscles.
- A towel can be used as a support surface for tension in the neck area. The athlete grasps two ends of the towel and thus provides a support surface for the head. – The abdominal muscles are designed for static contractions and therefore a very slow to static movement is recommended. – The feet must not be fixed as previously assumed, because in this execution the lumbar muscles take over the main task of the movement.