Crunch a terra 🆙

Synonyms

The Ground Crunch exercise is also known as the Crunch

Type of Exercise

Crunch on the ground is a one-joint exercise

variants

Crunch with hips flexed to 90 degrees and feet supported on elevation
Crunch with hips flexed to 90 degrees and feet in suspension
Crunch on a flat bench with hips flexed to 90 degrees and feet supported on a rise
Crunch on a flat bench with hips flexed to 90 degrees and feet in suspension

The starting position sees the athlete lying on his back on the floor with his knees flexed so that both feet are resting on the floor with the whole sole. The lower limbs must remain motionless for the entire duration of the exercise. The head is initially in contact with the floor. Hands can be held at the sides, crossed across the chest, at the sides of the head at the temples, or behind the head with shoulders fully flexed and elbows extended. The list was written in ascending order of difficulty. Once established where to position the limbs, it is no longer possible to change this parameter except as a cheating technique or to lighten the load during a “stripping” series. The execution consists in performing a spine flexion so that the upper back comes off the support surface, while the lower back remains in contact with the floor for the duration of the exercise. The distance between the chin and the breastbone should remain as constant as possible. The range of motion is reduced, as lifting the back too much ends up flexing the hip as well, turning the crunch into a sit-up. If you are unable to keep your feet still on the floor, you need to switch to a lighter variant of crunch such as the one with hips flexed at 90 ° and feet resting on a rise. To emphasize the work of the oblique abdominals, it is possible to perform the concentric phase of the movement by twisting the torso towards the right side; in this movement the work of the external obliques of the left side and of the internal obliques of the right side is maximized. The movement is one-sided and the description refers to the right side. Repeat in a mirror image for the left side.