What Should Be Your Body Alignment for Doing Crunches

What Should Be Your Body Alignment for Doing Crunches

The starting position for crunches involves lying on your back on a mat or a comfortable surface. Simply bend your knees and place your feet flat on the ground, hip-width apart. Then, keep your arms crossed over your chest or place your hands หรือถ้าคุณสนใจแทงบอลออนไลน์ UFABET คือเว็บที่มีอัตราต่อรองดีที่สุดในประเทศไทย สมัครเลยตอนนี้ที่ UFABET แทงบอล lightly behind your ears. Make sure you avoid any pull or strain on your neck. Ensure that your lower back is in contact with the floor/mat to maintain proper alignment throughout the exercise.

How to Do Your Crunches: A Step by Step Guide

1. Firstly, engage your abdominal muscles by drawing your belly button towards your spine.
2. Slowly lift your head, neck, and shoulders off the ground, while maintaining a relaxed and neutral position for your neck.
3. Exhale as you lift, and focus on using your abdominal muscles to curl your upper body forward.
4. Hold the contracted position for a moment, ensuring you feel the tension in your abs.
5. In a controlled manner, lower your upper body back down to the starting position, inhaling as you do so.
6. Repeat the movement for the desired number of repetitions, focusing on the engagement of your abdominal muscles throughout the exercise.

Guidelines on Doing Crunches for Belly Fat Reduction

1. Avoid using momentum: Do not lift your upper body using momentum. The correct way to do it is to be in a slow and controlled manner. You will feel the contraction of your abdominal muscles.
2. Initiating with your head and neck: The primary movement should come from your abdominal muscles, not from the head and neck. Avoid pulling your head forward excessively.
3. Straining the neck: Keep your neck in a relaxed and neutral position, focusing on the contraction of the abdominal muscles. Do not pull on your neck with your hands or strain your neck muscles. 
4. Lack of maintaining proper alignment: Remember to keep your lower back always in contact with the floor/mat throughout the exercise to ensure proper alignment and avoid unnecessary strain on your back.
5. Overarching the lower back: Do not try to do excessive arching of the lower back as you lift your upper body. This can lead to strain and discomfort.
6. Holding your breath: Remember to breathe throughout the exercise. Exhale as you lift your upper body and inhale as you lower it back down.