The Crunch

The traditional situp was a very inefficient way to condition the abdominal muscles. It also left one prone to lower back injuries. The new and improved situp, known as The Crunch, is explained and demonstrated below.

Start by lying with the legs bent at 45-degrees and your feet flat on the floor. Arms should be crossed over your chest. This position forces you to use your abdominal muscles exclusively!

Remember: keep your back flat on the floor throughout the exercise (arching the back can strain the lower spine). The feet also remain flat, toes pointing down.

Begin the exercise by lifting the shoulder blades slowly upwards. Take the strain off your neck by slightly tucking the chin in towards the chest. Lift the shoulder blades between 10cm - 15cm.

The diagrams show the perfect starting position (top), and the highest point of the crunch (bottom). Note how flat the back and feet remain throughout the exercise.