Howdy Warriors! If you are in the US, I hope you had a nice holiday weekend. My Top 5 Tips Series seems to be one of the more popular ones, both here and on my Instagram (come follow me please!), so I thought I would tackle the exercise that most of us do, most of us have tons of questions about, and most of us dislike. Crunches.
More than any other strength exercise, it seems as though we have really clung on to the idea that crunches are the best way to get those six pack abs. As I’ve written about before, seeing the six pack requires a mix of amazing genetics, super human effort in the gym, and borderline (or actual) disordered fixation with food. For most of us, it isn’t going to happen.
Crunches, are however, one of many effective methods for strengthening our core musculature. When completed properly of course. And most of us aren’t checking those boxes. So, if we are going to put ourselves through the paces with crunches, let’s at least fix that and get the maximum benefit.
Anatomy Review
Some science and anatomy first, because it wouldn’t be MMW otherwise. Your abdominals consist of several layers of muscle. Way deep down is the transversus abdominus. This sheet runs parallel to the ground and its job is to hold in all your internal organs. The obliques comprise the two layers on top of the transversus abdominus. These run diagonally; one layer from your outer rib cage down in towards your pubic bone, the other in the opposite direction from the xyphoid process at the bottom of the sternum out towards the tops of your hip bones. While these layers all need to contract during a typical crunch, the emphasis isn’t here.
The emphasis is on the rectus abdominus, the outermost layer of the abdominal muscle group. This one runs vertically from the xyphoid process to the pubic bone and is the actual muscle that is visible when someone sports six pack abs. And that’s probably why the myth of thousands of crunches equals visible abs persists.
When done properly, though, crunches also involve the low back extensor groups. The erector spinae and the multifidus muscles that line the vertebral column are clutch in making sure that the spine stays straight and stacked. These are also the muscles that are the most active during the lowering phase of the motion.
So, while doing thousands of standard crunches is probably not the best way to see your abs (again, even if genetically possible), they are still effective exercises. When done correctly, crunches naturally help balance the input between the rectus abdominus and the low back extensors. This helps improve posture, mobility, and in some cases low back pain. Crunches can also increase spinal stability, which is important in avoiding injury and in prepping the body for twisting and turning activities. Of course, if you are dealing with a current injury or condition with your low back or spine, talk to a professional about whether crunches are appropriate for you.
Form Tips
All that being said, let’s talk about some improvements we could probably all stand to make. As is my usual message, first and foremost is all about the set up. Most of us just flop down on any old semi-cushy spot we can find and get right down to business. The more cushion you have under your back, the bigger the chance that your hips and shoulders are out of alignment. Make sure the floor is as hard as your body can comfortably stand. Place your feet down flat with your knees pointing towards the ceiling, but don’t put them down just anywhere. We want to create neutral spine while being supported. You should be able to feel the back of both hip bones on the floor equally. A good double check is to take a hand and slide it under the small of your back. It should fit snugly but still have space to wiggle. If the hand is smooshed, walk your feet out a bit; if the hand is loose, walk your feet in a smidge.
Second, and another tip I mention a lot in these discussions, get your breath pattern correct. Especially because the contraction of your abdominal cavity affects the lungs, you want to make sure you are particularly on point with crunches. Exhale, nice and strong and out through the mouth if possible on the upwards crunch motion. Inhale, slowly and fully through the nose as you lower back down.
Third, maintain neutral spine throughout the entire motion! You worked so hard to find it during the set up phase. If you aren’t able to maintain it, you won’t be reaping the benefit of using your entire core. This is really the reason trainers scold clients to not tuck their chin. Two best practices here involve how you lift and your arm placement.
When you crunch up, picture your chest lifting towards the ceiling rather than your body curling towards your knees. Your spine will naturally stay neutral. As for your arms, place your fingertips around your ears with your thumbs falling under your jaw. Maintain your elbows out to the side and without actually pressing your fingers into your head, lift. Your thumbs will remind you to keep your chin up which keeps your spine aligned.
Crunches are all about control. Truthfully, it is a rather small motion, but it is really common to make some mistakes here. Flinging yourself up and forward is one. See my previous points about finding and maintaining neutral spine. Extraneous motion is motion that your spine has to fight, which takes the emphasis away from where you want it. The other mistake I often see is people just flopping back to the floor. The slow and controlled lowering phase is so critical. Take your time and lower with that inhale until your shoulder blades just touch the floor.
Lastly, mind your feet. Most of us actually know this one, which is why so many of us anchor our feet. Guess what? Anchoring your feet changes the entire muscle input of the exercise. If you have your feet clamped down, you are actually working your hip flexors and not your abdominals. It is better to leave your feet so your body needs to manage them. More emphasis on your abdominals this way. It is okay if your feet lift slightly, but if they are coming completely off the floor every rep, that is sign that you are trying to crunch too high. Crunches, again, are small ranges of motion. You should be lifting so your torso is only about 30 degrees off the ground. If you still struggle, plant your heels down and point your toes towards the ceiling.
Whew. That’s a lot of words, but a few simple tweaks can really make a huge difference. Until next time, be well friends!
