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13

Ab exercise Crunches

Preparation

Set to the highest force level. Tighten a grip strap in itself fix sled so that the loop is located in the middle of the shin.

Starting position

In the support position, hook one foot into the loop. The free-floating leg is placed over the other. The legs in extension of the spine form a straight line. Wrists under shoulder joint. Keep body tension and do not fall into a hollow back. The gaze goes to the floor.

Execution

Pull the knees forward to below the chest, as far as possible. The shoulders remain under tension

Hint

Alternate legs as you loop in.

Variants

With increasing distance from the wall, the exercise becomes more challenging.

Warning

Primary muscle

Ab

Secondary muscle

Back, Shoulders

Fitness training for strong abs

The way to a six pack

Crunches, like sit ups, are one of the classic sports exercises that train the abs on an isolated basis. Contracting the abs not only improves strength and definition in the abdominal area, but also strengthens the stability and balance of the entire body.

To increase the difficulty of this bodyweight exercise and make it even more effective, it can be done with weights on machines or the pulley. EISENHORN is ideal for performing numerous crunches with and without added weight as well as other abdominal exercises such as sit ups, abdominal press, leg raises, planks and many more.

Regular training of the abdominal muscles can support other weight training exercises by improving abdominal tension and improve performance in many sports. In addition, regular abdominal muscle training promotes improved posture, overall physical fitness and well-being. With the right diet, regular ab workouts can also help you achieve a visible six-pack.

Crunches & Alternatives at the EISENHORN

EISENHORN is the ideal device for versatile training of the torso and abdominal muscles. Crunches can be performed on the EISENHORN with or without weight in different variations. Other ab exercises such as leg lifts, sit ups, planks, abdominal press and many more are also a good alternative or complement to crunches. Some examples of ab exercises on the :

Correct execution of crunches

Crunches are primarily about activating the abdominal muscles in isolation as much as possible. In the regular version you lie flat on your back with your legs bent and straight. Then use the abdominal muscles to move the upper body slightly upwards or towards the knees off the floor and then slowly lower it again. While you stand up completely when doing sit ups, you always stay on the floor with your lower back when doing crunches. This prevents compensating with the hip flexor when performing the exercise. The head and neck remain in a neutral position. The arms can be held parallel to the floor or behind the head.

Variations of crunches

There are different variations of crunches that can make the workout more varied and challenging. For example, leg lifts can be performed during crunches to work the lower abs. Using weights or incorporating oblique movements can also increase the intensity. Particularly popular is performing crunches in the inverted position, where you turn towards the floor, rest on your arms and place your legs in a sling. Now pull the legs forward from the abdomen towards the upper body and then slowly bring them back. This exercise can be ideally performed on the EISENHORN.

Increase intensity: Weighted crunches

Using weights can increase the intensity of crunches, which can lead to faster muscle growth and strength development and is a great abdominal exercise, especially for experienced strength athletes. There are also different variations of weighted crunches that can add variety to the abdominal workout. In order to work different muscle groups, different angles and positions can be adopted, which, for example, train the oblique abdominal muscles and the lateral abdominal muscles in a more targeted way.

Weighted crunches can be integrated into various training plans to effectively train the abs. It is recommended to increase the training with weights slowly and to make sure that the movement is controlled and clean. Weights should always be used under the guidance of an experienced trainer to avoid injury.

Targeted muscles

Crunches mainly train the straight abdominal muscles (musculus rectus abdominis), the pyramidal muscle (musculus pyramidalis) which run along the anterior side of the abdomen. In addition, the oblique abdominal muscles (musculus obliquus internus abdominis and musculus obliquus internus externus) as well as the hip flexor (musculus iliopsoas) and the pelvic floor are trained. Other muscle groups may also be involved depending on the exercise and variation.

Difference Crunches and sit ups

Crunches and sit ups are very similar exercises that both serve to train the abdominal muscle. You start in the same position in the supine position. While with crunches the lower back remains on the floor and the abs are targeted in a very isolated way, with sit ups you sit up completely so that the spine is lifted off the floor. This gets the hip flexor more involved and also provides a training stimulus.

Crunches can be integrated into various training plans to strengthen and define the abdominal muscles. This abdominal exercise is particularly suitable for beginners, but also offers experienced athletes numerous benefits. It is recommended to perform this exercise in combination with other exercises for the trunk and lower back to ensure a balanced workout.

Common mistakes

A common source of error when performing crunches is pulling the neck or head too far forward. This can lead to tension and pain in the neck area. The head and neck should therefore always be kept in a neutral position and only the abdominal muscles should be used for movement.

Conclusion

Crunches are a classic ab workout and an effective exercise to train and strengthen the abdominal muscles. Using weights can increase the intensity of the abdominal workout, which can lead to faster results. However, as with any exercise, it is important to perform the movement correctly and avoid injury. By integrating crunches into a balanced training plan and a healthy diet, an effective and sustainable training result can be achieved with strong, defined abdominal muscles, reduced abdominal fat and improved performance and physical well-being. Regular ab training is a good start on the way to a six-pack.

The essential
advantage

EISENHORN is the compact strength station for your home gym that gives beginners, pros and everyone in between hundreds of workout options with weights from 4-112 kg.

Perfect training on the EISENHORN

With EISENHORN you train like on a classic machine with weight plates. In particular, you can perform all the classic basic exercises with EISENHORN, just like with a barbell. Basic exercises ("BIG 5") are the basis of any efficient strength training due to the complex movement sequences.

Buy EISENHORN​

You can order your EISENHORN conveniently in our online shop and have it delivered directly to your home. We deliver internationally directly from our factory in Switzerland.