Tag Archive: Crunch

  1. How To Do A Crunch Exercise

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    How To Do A Crunch Exercise

    How To Do A Crunch Exercise With These Simple Steps

    Are you struggling with your crunch exercise then follow this guide on how to do a crunch.? Follow these simple steps to learn the most effective way of how to do a crunch exercise and start feeling the benefits of the ranges of crunch exercises such as a bicycle crunch and kick down crunches.

    Benefits of the Crunch Exercise

    Crunches are a great exercise for building strong abdominal muscles.
    They can be performed anywhere with no equipment needed and can be performed by people of all abilities.
    If performed correctly and regularly crunches can help to improve your balance.

    Muscle Groups Worked:

    Crunches are primarily a core strengthening exercise which works the pectorals major, rectus abdominals, external obliques, internal obliques and transverse abdominals.

    Crunch Variation

    how to do a crunch

    If you suffer from any back pain it may be advisable to perform the crunch on a gym ball:

    1. Sit on the ball and roll your torso down so that you are lay on your back with your shoulder blades down to your tailbone should be on the curve of the ball while your head, neck and shoulders are above the ball.
    2. Knees are bent and feet flat on the floor at hip width apart
    3. Perform the same abdominal curling movement as instructed above
    4. Move slowly and keep the core muscles engaged so that you feel grounded on the gym ball and do not roll off it

    Step by Step Guide:

    1. Lie flat on your back with your knees bent and feet flat on the floor, hip width apart
    2. Place your hands slightly either side of your head, do not lock your fingers or pull the head up
    3. Push the small of your back into the floor to engage the abdominals
    4. Tilt your chin slightly, leaving a few inches space between chin and chest
    5. Begin to roll your shoulders off the floor
    6. Your shoulders should leave the floor by about 4 inches and your lower back should always remain on the floor
    7. Hold for a moment at the top then slowly move back down

    Video Demonstration

    You can view this video demonstration on our Youtube channel where you can find our other video tutorials and subscribe!

    Ready To Take One Of Our Challenges?

    Click here for the 30 Day Crunch Challenge

    Or click here for the 30 Day Ab & Squat Challenge

    Maybe take up our 30 Day Ab Challenge

    For the ultimate challenge containing crunches take up our 30 Day Beach Body Challenge

  2. How To Do Sit Ups Exercise

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    How To Do Sit Ups Exercise

    Learn How To Do Sit Ups Exercise With These Simple Steps

    Are you struggling with your sit ups exercise? Follow these simple steps to learn the most effective way of how to do sit ups exercise and start feeling the benefits.

    Benefits of the Sit Ups Exercise

    The sit up has a great range of motion so not only does it work your abdominals it also works your hips too, helping to build a strong core.
    It requires no equipment apart from a mat and a small amount of space.

    Muscle Groups Worked:

    Rectus Abdominis, iliopsoas, tensor fasciae latae, rectus femoris, sartorius, obliques

    Sit Up Variation

    If you experience any back pain then the sit maybe best performed on a gym ball as this will help to comfort your spine.

    Step by Step Guide

    1. Lie on your back with your knees bent and you feet flat on the floor.
    2. Place your finger tips behind your ears.
    3. Pull your shoulder blades back so your elbows are out to the side.
    4. Brace your abs and then raise your body up towards your knees, shoulders should be lifted of the floor.
    5. Head always looking straight, no chin on chest and do not pull the head forward.
    6. Roll back down to the starting position.

    Video Demonstration

    Ready To Take On One Of Our Challenges

    Click here for the 30 Day Sit Up Challenge 

    Or click here for the 30 day Ab Challenge

    The 30 Day Ab & Squat Challenge also incorporates the sit ups exercise

  3. How To Do Russian Twists Exercise

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    How To Do Russian Twists Exercise

    Learn How To Do Russian Twists Exercise With These Simple Steps

    Are you struggling with your Russian twists exercise? Follow these simple steps to learn the most effective way of how to do Russian twists exercise and start feeling the benefits of the ranges of this exercise such as the weighted Russian twists exercise.

    Benefits of the Russian Twists Exercise

    This exercise works your obliques whereas most core exercises just work your midsection (abdominals) it also strengthens your back which in turn helps with maintaining good posture. There is no equipment needed for the Russian twist unless you wanted to add a weight so they can be done cheaply and anywhere there is a bit of space. This core exercise is a really good workout for the whole abdomen. It engages all the abdomen muscles so you’ll feel the burn and benefits of your workout. This workout strengthens your rectus abdominis as well as internal obliques, and the external obliques too. Carrying out the Russian twists exercise reduces the risks of cardiovascular diseases like strokes and heart attacks too so it will improve your help in the long term too. It is not just your abdomen that is worked during the exercise. The lower back is also strengthened due to the position of your back during the workout. The seated Russian twist can strengthen the oblique muscles on the sides of the abs. The result of a strengthened abdominal muscle which helps to prevent slouching and get a good posture. Which is great if you happen to work in an office or stationary environment. This projects self confidence as you’ll feel great about the results. Your trimmed abdomen helps you your everyday activities like bending to put your shoes on, pick up something from the floor or sitting in a low chair etc. The Russian twist once mastered, is one of the best exercises that can help work out the whole of your abs and keep you in shape. So be sure to set aside a few minutes each day to practice this twist. Then you will soon feel a lot more confident about your body.

    Muscle Groups Worked:

    Inner and outer obliques, rectus abdominals and latissimus dorsi.

    Russian Twists Variation

    To make this harder you can lift your feet slightly off the ground or use a weight such as a medicine ball or a dumbbell to twist with.

    Step by Step Guide:

    1. Sit on the floor with your knees bent and your feet flat on the ground.
    2. Lean back so your torso is at a 45-degree angle to floor, making sure to keep the spine straight and not rounded.
    3. Lace your arms straight out in front of your chest with one hand on top of the other.
    4. Raise your core and slowly rotate round to the right as far as you can, pause then reverse this movement all the way round to the left as far as you can.
    5. That is 1 rep.

    Video Demonstration

    Ready To Take One Of Our Challenges?

    Click here for our 30 Day Beach Body Challenge which incorporates the Russian twists exercise. We have specially put together fitness challenges that have been designed by the best fitness brains in the industry. Be sure to check them out here! Be sure to check out our Facebook page where you can keep up to date with all the latest blog posts and fitness news.

  4. How To Do A Kick Down Crunch Exercise

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    Benefits of the kick down crunch

    This is a great abdominals exercise and there is no equipment needed as it can be performed anywhere.

    Muscle Groups Worked

    Rectus abdominis, Upper trapezius, lower trapezius, quadriceps.

    Kick Down Crunch Variation

    You could perform this on an exercise bench either holding onto the bench with your hands or if you have good balance and a strong core with the hands at the temple.
    Always ensure that any equipment is safe to use.

    Step by Step Guide:

    1. Lie flat on the floor with the lower back pressed into the ground
    2. Fingers at the temples, feet and shoulders slightly lifted from the ground
    3. Engage the core and in one movement lift the upper body and the knees into the chest so that the knees and elbows almost touch
    4. Keep looking forward and do not let the chin rest on the chest as this will hurt your neck
    5. Pause for a moment then return back to the starting position
  5. How To Do A Standing Side Crunch Exercise

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    Benefits of Standing Side Crunch

    These are a great alternative to abdominal work on a mat and is ideal for people with mobility, neck or back issues. If performed regularly they can also help with enhancing your balance.

    Muscles Worked:

    External obliques, internal obliques, rectus abdominis.

    Step by Step Guide:

    1. Stand with your feet hip width apart, knees slightly bent and the core engaged
    2. Lift the right leg, bending the knee at a 90 degree angle turning the thigh out to the side
    3. Place your hands slightly either side of your head, do not lock your fingers or pull the head
    4. Crunch your right elbow to the right knee
    5. Keep the chest lifted and a neutral spine as to not bend forward to much
    6. Switch legs and repeat
  6. 30 Day Crunch Challenge

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     30 DAY CRUNCH CHALLENGE

    Take up the 30 Day Crunch Challenge this month and tone up and boost your core body muscles to the max.

    This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days!

    The 30 day crunch challenge will help tighten up your core and give you those fantastic abs you always wanted.  If you complete all 30 days of the 30 day crunch challenge you will see a noticeable difference! Abdominal crunches are similar to sit ups, except you only lift your upper back and shoulders off the floor rather than sitting completely upright.

    The challenge has 1 exercise which you have to do each day. The time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually. This ensures you are able to complete the final day of the challenge easily. The sit up challenge isn’t easy but if completed you will see the difference. Your endurance will build day by day and 135 crunches will be like a warm up.

    You only have to do the amount of time shown on the challenge chart once per day. However, if you are feeling brave then you can repeat each day’s challenge as many times as you like. Remember by day 30 it will be very hard to do multiple times (that eould be 270 or 405 crunches)

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    30 DAY CRUNCH CHALLENGE EXERCISES

    If you are unsure how to perform a burpee follow our simple step by step guide.

    • HOW TO DO A CRUNCH
    • Crunches work your rectus abdoinus, transversus abdominus, internal obliques and external obliques.

    HOW TO DO A CRUNCH VIDEO DEMONSTRATION

    30 DAY CRUNCH CHALLENGE CHART

    30 day crunch challenge chart free download

    30 DAY CRUNCH CHALLENGE DAILY ROUTINE

    • Day 1: 20 crunches
    • Day 2: 25 crunches
    • Day 3: 30 crunches
    • Day 4: 35 crunches
    • Day 5: rest day
    • Day 6: 40 crunches
    • Day 7: 45 crunches
    • Day 8: 50 crunches
    • Day 9: 55 crunches
    • Day 10: rest day
    • Day 11: 60 crunches
    • Day 12: 65 crunches
    • Day 13: 70 crunches
    • Day 14: 75 crunches
    • Day 15: rest day
    • Day 16: 80 crunches
    • Day 17: 85 crunches
    • Day 18: 90 crunches
    • Day 19: 95 crunches
    • Day 20: rest day
    • Day 21: 100 crunches
    • Day 22: 105 crunches
    • Day 23: 110 crunches
    • Day 24: 115 crunches
    • Day 25: rest day
    • Day 26: 120 crunches
    • Day 27: 125 crunches
    • Day 28: 130 crunches
    • Day 29: 140 crunches
    • Day 30: rest day

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