Description

The crunch is a classic exercise for training the abdominal muscles. It mainly trains the upper part of the straight abdominal muscles.

Exercise

Crunches

Type: Bilateral Rest: 120s Equipment: Kurzhantel

Tutorial

1

Lie on your back on the floor and keep your legs bent. Keep your feet on the floor. Hold a dumbbell in front of your chest with both hands.
2

Bend your upper body towards your knees by tensing your abdominal muscles. Exhale as you do this.
3

Slowly lower your upper body back to the starting position. Keep your abdominal muscles tensed even in the lowest position. Breathe in as you do so.
4

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

Your lower back is in contact with the floor throughout the exercise. Do not rest your head on the floor in the lowest position. Your abdominal muscles are tensed throughout the exercise. Make sure that you round your spine forwards.