Chiropractic Family Care

Wellness & Lifestyle Coaching

Tummy Crunches (Sit Ups)

CAUTION SHOULD ALWAYS BE OBSERVED WHEN EXERCISING. IF YOU EXPERIENCE ANY FORM OF DISCOMFORT WHILE DOING THE EXERCISES, STOP IMMEDIATELY. CONTACT THE PRACTICE AS SOON AS POSSIBLE, TO ENSURE THAT THERE NO PROBLEM WITH YOUR BODY OR IN THE WAY YOU ARE DOING THE EXERCISES.

 

Tummy Crunches – Sit Ups

Crunches x1

 

 

 

 

  • Start by laying flat on back with knees bent.
  • Keep the navel drawn in towards the spine creating core tension in the TVA (inner abdominal wall).
  • Put your hands on the side of your head or fingers to temples. Do not pull your neck in towards your chest as it is not good for your neck. Alternatively, you can put your fingers on your thighs, arms straight.

 

Crunches x2

 

 

 

  • Exhale on exertion.
  • Keep your head in line with your spine.
  • If you use the hands on the thighs, as you improve you can put the right hand on the left thigh to add a slight twist into the crunch. This will exercise the oblique muscles in the tummy, but master the initial exercise first.
  • Lower yourself back to the start position.
  • Repeat as many times as feels comfortable without straining the back.

 

Tummy Crunches x1

 

 

 

Note:

  • Can take some pressure off the lower back by resting legs on a small box or stool as shown above.

 

 

Reverse Crunch

 

Reverse crunchx2

 

 

 

  • Start laying flat on back with spine straight, arms laying flat parallel to body.
  • Draw navel towards spine, keeping tension in the TVA (Inner Abdominal Wall) to support the back.

 

Reverse crunchx3

 

 

 

  • Bring knees towards chest, then extend back out to full length.
  • Repeat as many times as feels comfortable without straining the back.
  • To increase difficulty keep heels off of the floor when legs are extended to full length.

 

 

 

 

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