Body Crunch Exercises-Part 2

Perfect Abdominal Crunch - Abs Crunching Exercises

Many people don’t follow this routine of physical exercise in their routine of body crunch. This exercise is very easy to perform and takes hardly 3 to 5 minutes.

It is done in the below described way:

1. Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest.
2. Pull your belly button towards your spine, and flatten your lower back against the floor.
3. Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor.
4. Exhale as you come up and keep your neck straight, chin up.
5. Hold at the top of the movement for a few seconds, breathing continuously.
6. Slowly lower back down, but don't relax all the way.
7. Repeat for 15 to 20 repetitions with perfect form for each rep.
8. To add variation, bring your knees in at the same time you lift your upper body off the floor (full body crunch)
9. To make it more difficult, balance on an exercise ball.

Tips: Do's and Dont's

1. To keep your neck in proper alignment, place your fist under your chin to keep your head from moving.
2. Keep your back flat against the floor throughout the entire movement.
3. If your back arches, prop your feet on a step or platform to make it easier.

Captain's Chair

The Captain's Chair is the second most effective move for the rectus abdominis as well as the obliques and can be found in most health clubs and gyms.

To do it in the rightmanner follow the instuctions:

1. Stand on chair and grip handholds to stabilize your upper body.
2. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
3. Don't arch the back and remember to breathe smoothly.
4. Slowly lower back down and repeat for 12-16 reps.

Exercise Ball Crunch

The exercise ball is an excellent tool to strengthen the abs and comes out number three for working the rectus abdominis.

Do it as follows:

1. Lie face-up with the ball resting under your mid/lower back.
2. Cross your arms over the chest or place them behind your head.
3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
4. As you curl up, keep the ball stable (i.e., you shouldn't roll).
5. Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.

This section is full of information on Exercising Tips, Physical Exercises you can do at home, Yoga Exercises, Benefits of Yoga, Healthy Body Benefits and lots of other do's and dont's you should follow while exercising.