how to do crunches properly


How to do abs correctly


As you well know, the best way to tone the abdomen area is to perform different abdominal exercises like crunches. However, and despite the apparent simplicity of the exercise, there are many people who do not perform it correctly. From the inclination of the torso to the flexion of the spine, there are several common mistakes that prevent the effectiveness of this fantastic activity.
So you can perform the exercises correctly and avoid suffering injuries, in a zcaiyl2.com we will give you a series of tips on how to do crunches properly. Prepare to train your body properly with all the instructions that we present below.

How to do sit-ups
To do sit-ups you don't necessarily have to lie on the floor, in fact, for many people it is preferable to take them on foot. Standing abs are a great alternative to perform at home if you do not have too much space or feel discomfort when performing classic abs:
  1. To warm up, make the waist turns. Stand up straight and open your legs slightly. Place your hands on your waist and turn from right to left to warm the area. Complete the exercise by tilting your torso down and back at each turn. With two minutes of turns, you will be ready to start the abs.
  2. Now you can perform abdominal foot exercises: with your back straight, place your hands on the back of your head. Bend your knees slightly for comfort and lift one to hip level, tilting it in the direction of the opposite shoulder (if it is the left leg, toward the right shoulder).
  3. Slightly tilt the torso and strengthen the abdominal area to make the opposite elbow touch the raised knee. It is here where your abs will work, so perform the movement slowly. It returns to the base position and changes the legs.
  4. As you complete repetitions, the tension in the abdomen increases each time you perform the knee lift and the inclination of the torso. You can also try adding more height to the ankle and knee flexion to gain intensity.
  5. Remember to keep your hands on your head and back straight to maintain balance.
  6. You can also add resistance to exercise, holding a weight or medicine ball with your hands. In this case, you must hold the heavy object with both hands, keeping your arms straight, bringing them from the top to the sides, at the level of the knees.
  7. Finally, you can also perform lateral abdominal exercises, flexing the knee laterally until making contact with your elbow (the one on the same side). Perform at least 10 repetitions per side to complete the exercise and work with more the intensity of the oblique abdominal area.

how to do crunches properly



How to do lower abs
To perform lower abs we recommend you complete the following exercises:
Inverse abs

  1. These types of abs are perfect for working the lower obliques: lie on a mat and flex your knees to chest level with your arms and hands resting on the floor.
  2. Add tension by detaching the buttocks from the ground at each repetition. The exercise should be done slowly to avoid injury.
  3. Each time you raise your legs at the same time, force your abs to work in the lower area. Go back to the ground slowly and just when the buttocks touch the mat, rise again.
Heel touches

  1. Lying on your back, with your knees bent and your feet well attached to the mat, raise your chest until your back is off the ground.
  2. Strengthen your abs to maintain balance.
  3. The abdominal exercise consists of touching each finger with the tips of the fingers of your hands: bring your right hand towards the right ankle, making force with the obliques and trying not to move the body up and down.
  4. Go making touches to one side and another for approximately 40 seconds.
Pike slider


  1. Put yourself in position as if you were going to perform a chest flexion, with your feet resting on a towel that can slide well across the floor
  2. Contract your abdomen while you slide both legs towards your hands and then slide them back without moving the rest of your body too much.
  3.  Perform each repetition at a moderate speed for 40 seconds.

Leg lift

  1. This lower abdominal exercise is very simple but essential to strengthening the area we are working on. Lying on your back, bring your legs together and raise them until your body forms a 90-degree angle.
  2. Keep the trunk relaxed and the hands resting on the floor while raising and lowering the legs, paying full attention to the lower abdominal part.   
Cycling abs

  1. This abdominal exercise is perfect for working the external obliques and lower abs. Lie with your hands on the back of your head so you can't help them.
  2. Bend your knees at a 45-degree angle and keep your feet glued to the ground before you start.
  3. The first thing you will have to do is flex the torso slightly to the side and try to have one of the two elbows touch the reverse knee. That is to say, you can start by turning your torso to the left side, doing strength with your abs and raising your left leg off the floor so that your right elbow can touch it. In each repetition, alternate the leg and the flexed side. Again, repeat the exercise for 45 seconds.

How to do abs at home correctly
The best way to keep your body toned and healthy is through daily exercise; If you don't like going to the gym or prefer not to pay a monthly fee, home exercises for the abs are a great option. However, there are many mistakes we usually make when performing abdominals, so we will guide you to avoid common failures that could cause serious injuries.

Common mistakes to correct when doing sit-ups
       Force the neck when lifting the torso from the ground: you must concentrate the tension in the abdomen on each impulse, not on the neck. This advice is essential to avoid injuries to the back of the torso and the neck. In this exercise article to strengthen your neck, you will find different tips that will help you keep this area protected during your workouts.
       Drop your torso sharply on the floor with each repetition: this indicates that you are doing the exercise too quickly and that you are not working in the right areas. Remember to control the speed of each ascent and descent so as not to mistreat your back and to obtain the desired results.
       Overload your feet: focus on keeping your feet attached to the floor at each repetition or joined in the air if abdominal exercise requires it. The correct position of the feet will prevent the accumulation of back strain
Once the usual mistakes have been corrected, we can review some tips to perform each abdominal correctly.
Tips to perform abs correctly

  •    Using a soft surface lying on the floor such as a mat, a tarp or a the blanket is essential, so you will avoid damaging your back.
  •  If you usually suffer from cervical pain, place your fingertips behind your ears when you go to do the abdominal exercise, not on the back of the head. This will prevent you from accumulating tension in the neck.
  •   When you do simple abdominal exercises, lift your torso until you touch your thighs at each repetition. The back must be completely detached from the ground and the spine must be kept completely straight.
  •  Slowly lower your torso at each repetition to avoid mistreating your back.
  •   Keep control of your breathing, inhaling while raising your torso, exhaling when you descend to the starting position.
For best results in a short time, perform between 20 and 30 abs daily. Similarly, alternate the abs with the exercises we reviewed above, to the extent that the space available in your home allows it.

How to do abs to lose belly
One of the main objectives of the abs is precisely to lose weight and tone the abdomen to lower that belly that usually betrays your low physical form. Here are some tips to lose belly fat, without external treatments or tortuous diets. The key: the habit of exercising.

  1. Start with three sets, of 10 repetitions each, of simple abs. To increase the intensity, try to raise your legs slightly from the ground but do not want to get too far; These exercises will help you take practice and allow you to start working the area properly.
  2. Try to add the accordion-type abdominal exercise in all training, also called "frog kicks": support the entire body weight on your buttocks, slightly flexing your knees with your feet together in the air. Keep the trunk upright, with your arms extended forward to gain balance. Next, stretch and flex your legs, trying to touch your knees with your abdomen. Complete 10 daily repetitions.
  3. It is also important that you perform the already named leg lift for about 7 minutes. Try to keep your legs in the air for at least 10 seconds at each repetition. If 7 minutes you find it a long time, you can go doing breaks or alternate the exercise with similar ones such as the extended leg lift, the exercise of scissors for flaccid abdomens or other abdominals to tone the abdomen.
  4. If you still feel energized, make some plates (they may be the simplest) to finish strengthening your abdomen. You can make 3 plates of 30 seconds each.
  5. When you finish, do stretching so that your muscles can relax and avoid injuries



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