The Perfect Abdominal Crunch

Most patients are somewhat bewildered when I start discussing exercises like stomach crunches with them. Many freely admit that they have not even thought of exercise in more than a decade and the idea of lying on the floor to do an abdominal crunch is not particularly inviting.

However, as they begin to lose weight and their energy levels increase beyond what they have experienced in many years, exercising no longer seems such an outlandish idea.

If you are a few weeks out from your weight loss surgery and have checked with me first, you may find my recipe for the perfect abdominal crunch useful.

Many people think they are doing abdominal crunches correctly when they are not. Not only are improperly performed abdominal crunches ineffective for firming your midsection, they can lead to strain injuries of the neck and low back so concentrating on technique is important.

Step One: Lay on the floor. Some people prefer a yoga mat or other exercise mat for additional comfort. Place your hands across your chest – putting your hands behind your head may cause neck or upper spinal strain.

Step Two: Make sure the lower back is flat on the floor and slowly flex your abdominal muscles as you raise your shoulders and shoulder blades a few of inches off the floor

Step Three: As you raise your shoulder blades up, exhale slowly and keep your neck straight and chin up. Do not tuck your chin into the chest. Your abs should be doing the work, not your neck or back.

Step Four: Hold the position a few inches off the floor for a 3 seconds, taking deep breaths as you hold yourself up. Lower your shoulder blades slowly back to the floor, making sure not to relax entirely. Your muscles should be actively engaged. The exercise is more effective when the muscles stay contracted.

Step Five: Repeat as many times as possible with a goal of twenty perfect repetitions.