13
Abdominal crunches
Preparation
Set to the highest power level. A grip strap that folds in on itself. Fix the sled so that the sleepers are in the middle of the shin.
Starting position
In the support position, hook one foot into the loop. Place the free-floating leg over the other. The legs form a straight line in extension of the spine. The wrists are located under the shoulder joints. Maintain body tension and do not fall into a hollow back. The view goes to the ground.
Execution
Pull your knees forward as far as possible. The shoulders remain under tension.
Hint
Alternate the legs when looping in.
Variants
The exercise becomes more challenging as the distance to the wall increases.
Warning
Primary muscle
Belly
Secondary muscle
Back, Shoulders
Strength training for strong abdominal muscles
Like sit-ups, crunches are one of the classic strength exercises that train the abdominal muscles in isolation. The contraction of the abdominal muscles improves strength and definition in the abdominal area.
Regular training of the abdominal muscles supports other weight training exercises by improving abdominal tone and can improve performance in many sports. Regular abdominal muscle training also promotes better posture, general physical fitness and well-being.
Crunches & alternative abdominal exercises on the EISENHORN
The EISENHORN is the ideal device for versatile training of the core and abdominal muscles. It is ideal for performing numerous crunch variations as well as other abdominal exercises such as sit-ups, abdominal crunches, leg lifts, planks and many more. These exercises offer a good alternative or supplement to crunches and provide an effective and varied abdominal muscle workout. Here are some examples of possible abdominal exercises on the EISENHORN:
Crunches are primarily about activating the abdominal muscles in as isolated a way as possible. In the regular version, you lie flat on your back with your legs bent and raised. Use your abdominal muscles to move your upper body slightly upwards towards your knees and then slowly lower it again. The lower back remains on the floor.
There are different variations of crunches that can be performed to make the workout more varied and challenging. For example, when doing regular crunches, the legs can be lifted to work the lower abdominal muscles. The use of weights or the inclusion of oblique movements, such as crossover crunches, can also increase the intensity. Doing crunches in an inverted position is particularly popular: you turn towards the floor, support yourself on your hands and place your legs in the strap sling. Now pull your legs towards your upper body by tensing your abdominal muscles and then slowly return them to the starting position. These and various other exercises for the abdomen can be found in our exercise database.
Training with weights can increase the intensity of crunches, which leads to faster muscle growth and greater strength development. Different angles and positions also make it possible to specifically train different muscle groups such as the oblique and lateral abdominal muscles.
When training crunches with weights, it is important to perform the movements in a controlled, clean and slow manner.
Regular crunches mainly train the straight abdominal muscles (musculus rectus abdominis) and the pyramidal muscle (musculus pyramidalis), which run along the front abdominal wall. In addition, the oblique abdominal muscles (musculus obliquus internus abdominis and musculus obliquus externus abdominis), the hip flexor (musculus iliopsoas) and the pelvic floor are used. Other muscle groups may also be involved, depending on how the exercise is performed and the exercise variant.
Crunches and sit-ups are very similar exercises that both train the abdominal muscles. You start in the same position lying on your back. The main difference is that with crunches the lower back remains on the floor and the abdominal muscles are targeted in isolation, whereas with sit-ups the upper body is lifted completely off the floor, which involves the hip flexors more and also provides a training stimulus.
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. People often try to lift their upper body off the floor with momentum, which is not the aim as the movement should be generated entirely by the abdominal muscles.
Crunches are a classic in abdominal muscle training because they effectively strengthen the abdominal muscles. There are many different variations of crunches that differ in their execution and provide variety in training.
As with any strength exercise, it is important to perform the crunches correctly to avoid injury.
By integrating crunches into a balanced training plan, effective and sustainable training results can be achieved. This leads to strong, defined abdominal muscles, reduced abdominal fat, improved performance and increased physical well-being
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.