Health aNd Fitness Guide

Research has proven that the crunch is the most effective exercise to strengthen the abdominals. The crunch is superior to the full sit-up.

Start on the floor, on your back with both legs bent. Keeping your feet firmly planted on the floor, be aware that your back should be stable and steady. If you are just starting out, or if you are having trouble keeping your lower back stable, bend your knees 90 degrees, resting them on a chair or workout bench, as pictured.

Elevate your shoulders several inches off the floor. Bring your arms up beside your head and hold your head with each hand independent from one another. Inhale deeply, and as you exhale lift your shoulders up, clearing the floor by squeezing the midsection and holding your lower body down. You should feel your rib cage sliding down toward your pelvis and the shortening of the muscle in the front of your body. Lower your back, inhaling as you do.