A Simple Way to Make Your Abs Work Harder During the Crunch

Editor's Note:  Are you breaking a sweat doing the ab crunch and still not seeing results? Christian Finn explains how easy it is to make them more effective in his latest article.

Done correctly, the crunch is an effective exercise for those wanting to work their abs with minimum stress to the lower back.

Research shows that the crunch — also called the curl-up, the abdominal curl, or the trunk curl — has a high "challenge-to-compression" ratio [1].

In other words, it challenges your abs while imposing minimal compressive load to the spine.

The usual advice is to "pull your belly button in toward your spine" or "pull your abs in" during the crunch. But there's a far better way to make the exercise more effective.

In fact, researchers from Omaha's University of Nebraska Medical Center have found that "pulling the abs in" actually reduces rectus abdominis activity [2]. Learn more about abdominal muscles (pop-up window).

A group of 25 subjects performed the crunch in accordance with different sets of instructions.

The first set of instructions was intended to emphasize rectus abdominis activity. The second set of instructions was intended to emphasize the obliques.

Electromyographic activity was recorded from the upper and lower rectus and the internal and external oblique abdominis muscles. A physical target was used to make sure that the trunk was raised to the same height for all conditions.

The crunch worked rectus abdominis harder when subjects were told to tighten their stomach muscles, rather than pull them in. Here are the instructions they were given:

"Push your belly button out by tightening your stomach muscles. Try to shorten the distance between the bottom of the ribs and the groin area when you curl up. Focus on drawing your ribcage down and in while you curl up."

But the same exercise worked the external and internal obliques more than rectus addominis when these instructions were given:

"Try to suck in your stomach to move your belly button toward the floor. Keeping your stomach tight, try to flatten your back against the floor. Focus on keeping your ribcage flared out as you curl up."

Professor Stuart McGill, an expert in spine function and injury prevention at the University of Waterloo in Canada, offers the following tips for those wanting an advanced version of the crunch with minimal stress to the spine:

• One leg is bent with the knee flexed to 90° while the other leg remains relaxed on the floor.
• No cervical (upper spine) motion should occur, either chin poking or chin tucking.
• For anyone experiencing neck discomfort, place the tongue on the roof of the mouth behind the front teeth, which helps to promote stabilizing neck muscle patterns.
• Brace the abdominals. This involves tightening the abdominal muscles as if you're about to take a punch in the gut. When the brace is performed correctly, the abdominal wall is neither hollowed in nor pushed out.
• Curl up against the brace, and then breathe deeply in the "up" curl-up position while maintaining the brace. Remain in the up position long enough to take a few deep breaths.

This technique will challenge rectus abdominis while minimizing compressive load to the lumbar spine. Try it the next time you train your abs. You'll be surprised at how such a simple exercise can easily be made more challenging and effective.

Do you need help burning the fat from your belly or packing muscle on your chest, shoulders and arms? Christian Finn's website, TheFactsAboutFitness.com, contains everything you need to know. It will teach you the best ways to get the lean, strong, healthy body you deserve. Mentor Members also enjoy a clear, honest and easy-to-follow response to all their fat-burning and muscle-building questions within 48 hours.

Read other articles by Christian Finn

Recommended Links: The Facts About Fitness - subscribe to Christian Finn's website today and you'll enjoy immediate access to a "secret vault" of expert knowledge and university-tested tips and tricks you can use to shed stubborn fat once and for all. Burn The Fat Feed The Muscle - an easy-to-follow fat-burning exercise and diet program that works by Tom Venuto.

 

---

About the Author

Christian Finn is a Certified Personal Trainer and holds a masters degree with distinction in exercise science. He's lectured at a number of universities and private training organizations around the United Kingdom on fitness training, weight loss and the effective use of nutritional supplements. He writes extensively on the subject and his articles have been published in numerous magazines, leading industry journals and websites worldwide, including Men's Health, Men's Health Muscle, Fit Pro (April/May 2001), CAM magazine (February 2003), Image (January 1997), Zest (March 2004), and Body Life magazine (March/April 1997). He was also featured in the July 2004 issue of Muscle & Fitness (UK edition). His website, TheFactsAboutFitness.com, is dedicated to providing its members up-to-date, unbiased information and research on the world of fitness.

---

References

1. Axler, C.T., & McGill, S.M. (1997). Low back loads over a variety of abdominal exercises: searching for the safest abdominal challenge. Medicine and Science in Sports and Exercise, 29, 804-811

2. Karst, G.M., & Willett, G.M. (2004). Effects of specific exercise instructions on abdominal muscle activity during trunk curl exercises. Journal of Orthopaedic and Sports Physical Therapy, 34, 4-12