What could be more appealing than having a flat and firm stomach? To achieve this goal, crunches should be implemented into your routine that includes a proper diet and cardiovascular exercise. Always remember: stomach exercises do not burn the fat off your tummy. The way to see the “washboard” is to lose the overlaying fat. Toning and strengthening the abs with crunches will help improve that chiseled appearance.

Performing a crunch is actually quite easy to do. Follow these instructions to ensure proper form, decreased risk of injury, and maximum benefits.

• Lie flat on your back on the floor with your legs bent to about a 90-degree angle with both your rear and your feet flat on the floor. Place your hands behind your head making sure not to interlock your fingers. I personally make my hands into fists so I do not pull up on the back of my neck.
• The next thing to do is to pick a spot on the ceiling directly above you. This should be done in order to ensure that you do not bend your neck during the duration of the movement. Do not take your eyes off this spot! The most common mistake while performing a crunch is to much stress on the neck as a result of pulling on it with the hands.
• The next step is to stabilize the low back. This can be done by tightening the muscles in the abdomen.
• Slowly curl forward and up using your abdominal muscles only.. There should be no bending at the waist. Keep your abdominal muscles firm the entire duration to ensure low back stabilization. Keep your focus on that spot on the ceiling to prevent neck pain as a result of stress. At the top position your shoulder blades should only be between 4-8 inches off the ground. Pause at this top position. This whole movement should be performed slowly and take about 2 seconds to perform. Pause at the top position for 1-2 seconds to ensure full contraction of the abdominal muscles.
• Slowly return to the starting position keeping your abs contracted.

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