Crunches on the floor

To train your abdominal muscles with Crunches, lie flat on your back. Bend your legs so that the soles of your feet touch the ground. Maintain a hip-width distance between your legs. Cross your hands in front of your chest. In the starting position, your gaze should be directed upward. Your head forms a natural extension of the spine, with neither the chin tucked to the chest nor the head tilted back.

Movement execution

In Knee Crunches, your legs are in the air, with your thighs and shins forming a right angle, and your calves parallel to the ground. To initiate the exercise, raise your upper body. Your chest moves towards your legs, with a slight curvature in the upper body. Exhale deliberately during this upward movement. Subsequently, lower your upper body back down as you inhale. Ensure that your upper body is not completely laid down to maintain muscle tension. Your arms, shoulders, and head remain above the ground."

Moreover

In this variation of the classic crunches, your legs are bent and positioned on the ground. You now lift your upper body slightly while exhaling. Then, you return to the starting position without resting your shoulders on the ground. Breathe deeply and prepare for the next repetition.

Additionally

This particular crunch variation is characterized by a different arm position. You extend your arms above your head, aligning them with your entire body. Subsequently, you gently curl your upper body upwards while exhaling. Your arms move upward, remaining extended over your head, while your legs remain stable on the ground. Upon inhaling, you return towards the ground without completely lowering your upper body.

Stressed muscles and common mistakes

For more information about the muscles involved and the frequent errors made during performing floor crunches, you can find it on the Crunches website.

Alternative variations to crunches on the floor

To make your training more diverse, you can also consider similar exercises or alternative variations of floor crunches.