Crunch - Tuck

Recommendations: 1-3 Sets, 15-20 Reps

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Beginner Abdominals Strength Body Only Gym Home

Purpose: Crunch exercises strengthen the upper abdominal muscles.

Benefits: Crunch exercises will give you a well-defined mid-section.

Lie on an exercise mat with your lower back pressed against the floor. Position your arms across your chest. Raise your legs so that your thighs are perpendicular to the floor and your knees at a 90 degree angle. Cross your ankles. This is the starting position. Slowly raise your hips from the floor as high as they can go. Exhale during this movement. Keep your upper body on the floor. Hold this position for 2-3 seconds. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.

The abs can be divided into the abdominals themselves and the obliques. The obliques are the outer abs and are used in twisting movements. For the sake of exercising, the abdominals are sometimes divided into upper abs and lower abs (this is not a technical division but something for exercising). Both upper and lower abs are used in straight line ab exercises while the upper abs are also involved in twisting movements.