An effective exercise for developing the abdominal and lower abdominal muscles, as well as creating definition. Athletes have repeatedly highlighted its effectiveness and ease of execution. This abdominal exercise is suitable for both beginners and experienced athletes.
Lying crunches are an effective exercise for developing the abdominal and lower abdominal muscles, as well as creating definition. Athletes have repeatedly emphasized its effectiveness and ease of execution.
This abdominal exercise is suitable for both beginners and experienced athletes.
Benefits of exercise
This exercise requires no equipment other than a mat, which is why it's so popular. Other benefits include:
– low complexity level;
– simple execution technique;
– quick effect (the abs can be pumped up within a few weeks of practice);
– independent execution;
– the abdominal muscles are pumped up evenly.
Technique for performing crunches while lying on the floor
To perform lying crunches, you need to follow these steps:
– Lie on your back on a prepared mat. Bend your knees and rest them on your feet. Extend your arms along your body.
– relax, look at the ceiling;
– take a deep breath and raise your shoulders;
– in this position you should stay for some time above the floor;
– Exhale and return to the starting position. Relax again and repeat the exercise.
The exercise's effectiveness is enhanced by varying levels of difficulty, which can be used to enhance the effect. Many athletes perform the exercise with their arms crossed or behind their heads. Weights can also be used. Crunches can be performed in various variations, which also enhances the effect.
Tips and tricks for implementation
Crunches are a comprehensive set of exercises that help develop and shape the abs, stimulate muscle growth, and create a luxurious, admirable sculpt without the need for weights. To ensure effective crunches, follow these tips:
This exercise should be performed to failure. You can only achieve definition by working as hard as possible, without bending too much during the twist, to avoid losing abdominal muscle tone.
Use twisting crunches. This exercise variation helps shape the upper abdominal muscles. When performing the exercise, focus on pushing your torso out to the sides (first one, then the other).
Use side crunches to shape your waist . This exercise targets the oblique abdominal muscles and helps achieve a slim waist in women with mild abdominal obesity.
Don't forget about lying reverse crunches. This exercise, which requires lifting your hips, improves blood flow and increases tension in your abdominal muscles.
Increase the number of reps and sets each time. To prevent your muscles from getting used to the tension, you should continually increase the number of sets. This will help keep your abdominal muscles toned and promote continuous improvement of your venous pattern and definition.
