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crunches

In the realm of abdominal exercises, Sit-Ups enjoy widespread popularity. Fitness enthusiasts have various options at their disposal. The focus of this article is on alternative forms of Sit-Ups, such as Sit-Ups on an inclined bench, Sit-Ups on the floor, or Sit-Ups with additional resistance. An intriguing variation is also the Cross-Crunches. Additionally, there is the option to perform Sit-Ups on special machines or with a dedicated device, the Sit-Up Trainer.

Sit-Ups are often referred to as abdominal presses, although this term more accurately describes the execution style. The abdominal press describes the medical process in which pressure on the abdominal cavity simultaneously stimulates the abdominal muscles, pelvic floor muscles, and diaphragm.

It is common for athletes to confuse Sit-Ups with Crunches. Unlike Sit-Ups, Crunches impose less strain on the spine. Classic Sit-Ups are considered a straightforward exercise suitable for athletes at any training level.

Muscles stressed during normal crunches

Conventional Sit-Ups primarily target the rectus abdominis muscle. Simultaneously, the pyramidal muscle is effectively strengthened. The supporting musculature mainly includes the oblique abdominal muscles.

Just crunches on the bench

It is also possible to perform straight crunches on a fitness bench. In the next section, you will receive detailed information about the correct body posture and optimal execution of the movement.

Body Posture

There are different ways to perform straight crunches. You can either lie on the floor in the classic crunch position with a straight back and place your legs on a weight bench in front of you. Alternatively, you can use a special device for crunches and position yourself on it. In both cases, make sure your back is straight, and your head is neither too far back nor on your chest.

Execution of the Movement

To begin straight crunches on the bench, curl your upper body upward. The movement is limited to a small range. It is essential to lift the shoulders and head significantly. Exhale during the upward movement. Then, pause and return to the starting position without completely laying down your shoulders. To maintain continuous muscle tension, lay your shoulders down only at the end of the exercise.

Start this variation of straight crunches on the bench by slightly lifting and curling your upper body. Your legs are positioned on the designated support. The power for the upward movement comes exclusively from the upper body. Simultaneously, exhale consciously. Subsequently, lower the upper body without laying down the shoulders and upper arms. This contributes to keeping the muscle tension high and increasing the training stimulus.

Weighted crunches

Weighted crunches are an additional option. This type of crunches, also known as Weighted Crunches, can be integrated into the training plan of athletes who are not sufficiently challenged by conventional crunches.

Body Position

For weighted crunches, grab a weight plate to increase the difficulty. Your legs are in the air, with the lower and upper legs forming at least a right angle. The back is straight on the ground, and the head naturally extends the spine, ensuring it does not slide too far back or lie on the chest. Hold the weight plate directly above your chest with both hands. Make sure not to fully extend your arms to avoid injuries to the elbow joints.

Execution of the Movement

Weighted crunches begin by curling your upper body upward. The arms remain extended upward with the weight and move dynamically with your chest. Exhale during the upward movement. Then, slowly return without laying the back on the ground. During this movement, take a deep breath and gather strength for the next repetition.

Crunches on the floor

Traditionally, you engage in floor crunches. In this regard, there are numerous similarities to sit-ups on the floor. There are various modifications with varying levels of difficulty. In the following section, you will find all the guidelines to master the correct body position and execution.

Body Position

For abdominal muscle training with floor crunches, lie flat on your back. Bend your legs so that the soles of your feet are flat on the floor. Choose a hip-width distance between your legs. Interlace your hands in front of your chest. At the beginning, your gaze is directed upwards. The head forms a natural extension of the spine, ensuring that neither the chin is on the chest nor the head is in the neck.

Execution of the Movement

In knee crunches, the legs are in the air, with the thighs and lower legs forming a right angle. The calves hover parallel to the floor. To start the exercise, lift your upper body upward. Move your chest towards your legs, although you only slightly curve your upper body. During the upward movement, consciously exhale. Subsequently, lower the upper body back while inhaling. Ensure that the upper body is not completely laid down to maintain tension in the muscles. Arms, shoulders, and the head remain above the floor.

In this variation of classic floor crunches, the legs are bent on the floor. Lift the upper body slightly upward while exhaling. Then return to the starting position without laying the shoulders on the floor. Breathe deeply and prepare for the next repetition.

This particular crunch variation features a different arm position. Extend the arms above your head, forming a line with the entire body. Now, slightly curve the upper body upward while exhaling. The arms move upward, still pointing above the head. The legs remain stable on the floor. While inhaling, return towards the floor, although the upper body is not fully laid down.

Common mistakes when doing crunches

Abdominal exercises are often perceived as a straightforward method. Nevertheless, mistakes are frequently observed in the gym when individuals engage in these exercises. In the following section, you will find a compilation of the most common mistakes and tips on how to avoid them.

✅ Upper body in a straight position: The upper body should not be in a straight line during abdominal exercises. Instead, it is more effective to gently curve the upper body upwards.

✅ Crossed arms behind the neck: Crossing the arms behind the neck increases the risk of injuries. It is advisable to position the hands either directly beside the head or crossed over the chest.

✅ Pressing the chin against the chest: The chin should not be pressed against the chest during abdominal exercises. The head serves as a natural extension of the spine, ensuring that neither the chin nor the head is resting on the neck.

✅ Swinging with the arms: In abdominal exercises, the movement should exclusively come from the upper body. The arms or legs should not be used to generate momentum, as this diminishes the effectiveness of the workout.

Alternatives and similar exercises to the classic crunches

The range of fitness exercises for the abdominal muscles is immense. To ensure a constant variety, this section introduces various options that complement the traditional abdominal exercises.

More crunch variations

Fitness enthusiasts have access to numerous variations of crunches, which can be found on our overview page for abdominal exercises. Reverse crunches and side crunches are particularly popular. Additionally, cable crunches, machine crunches, and crunches with the abdominal trainer device add diversity to the daily training routine.

Sit-up variations

Apart from crunches, sit-ups are the tried-and-true classics for abdominal muscle training. Classic sit-ups can be found in almost every training plan. Furthermore, V-ups and side sit-ups are also widely appreciated. An overview of the different sit-up variations can be found on the page dedicated to abdominal exercises.

Criss Cross

A specific yet popular variation of crunches is the so-called criss-cross exercise. In this exercise, the legs move in a typical crunch motion to train both the straight and oblique abdominal muscles.