Among the exercises, there are many good ones, and one of them is the supine crunch. At the same time, the exercise effect of the supine crunch is also very good, and whether it is the supine crunch or other exercises, their respective exercise parts. So, can you train your abdominal muscles by doing supine crunches? Let’s find out if we can train abdominal muscles together!
Can supine crunches work on abdominal muscles?
Supine crunches are popular nowadays Abdominal exercises mainly exercise the rectus abdominis muscles. If you want to train your abdominal muscles, for beginners who lack exercise and lack waist and abdominal strength, you can first do supine crunches. Doing supine crunches can quickly exercise the muscles of the abdomen and waist, consume excess fat in the waist, and have six to eight-pack abdominal muscles.
Supine crunches require high flexibility in the waist. Before doing supine crunches, you need to move your muscles and bones. Lie flat on the yoga mat and then use your waist and abdomen to curl your thighs. Keep your upper body close to your thighs and lower them. When returning, use the power of your waist to fall slowly. When falling, your shoulders should not touch the ground and your abdomen should remain contracted. Like a spring, rely on the strength of the waist to repeatedly move the legs upward in the curve of the waist. When doing supine crunches, the speed must be controlled and not too fast, otherwise the ligaments may be easily strained.
How to do supine crunches
Step one:
Lie flat on the yoga mat, bend your knees at 90 degrees, and cross your hands on your chest , can also be placed on both sides of the temples in a fist-cup gesture.
But do not squeeze your temples, let alone hold your head with both hands. If you use your hands to pull your head upward during the movement, this will cause cervical pain in the long run.
Step 2:
Slowly bend your shoulders and torso upward, bringing them closer to your knees. Note that you want to bend your back, but don't try to lift your entire back completely off the ground. Just curl forward and bring your chest closer to your pelvis.
Step 3:
At the highest point of the movement, intentionally squeeze the abdomen extra to achieve full contraction. Then relax, lower your shoulders, and return to the starting position.
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