THEThe crunch is one of the most popular and well-known abdominal exercises. It is no coincidence that it is, par excellence, the classic exercise that comes to mind when you think about getting back into shape and fatigue. But is it really suitable for everyone? And, above all, does it really give results?
Crunch for abdominals, a legacy from the eighties
As the expert explains Paola Miretta, personal trainer in Piacenza and online, this type of exercise is a legacy of the 1980s: «Today it is considered a old, rather obsolete exercise because it does not take into account some fundamental elements: for example It is not suitable for those suffering from back pain and/or neck pain».
For this reason it is important that this exercise, which is nothing more than a bending of the torso towards the pelvis, is carried out correctly, otherwise “the risks and pains outweigh the benefits”.
If you want to do it, the abdominal crunch must follow the dogmas of hypopressive gymnastics: it is a set of exercises performed following a particular breathing that allows you to reduce the pressure on the abdominal, thoracic and pelvic cavities: «The crumch tends to be performed without thinking about breathing. In this case what happens is that during execution the bowels are pushed downwards because the exercise does not prepare them to contain them; Therefore it doesn’t actually define the abdomen. To perform it in the most correct way possible, you must follow the dogmas of Pilates, activating breathing and also training the pelvic floor». By putting these rulers into practice, stress on the cervical and lumbar spines is also avoided.
The consequences if the abdominal crunch is not perfectly performed
So behind an apparently simple exercise there can be many consequences: for example, those who suffer from neck pain, incorrect execution can lead to stiff neck. At the same time, those who suffer from back pain may struggle to get up due to low back pain, not to mention that even if they work hard, the results may not necessarily be as expected. That is, it is not certain that the famous “turtle” will appear.
All these consequences are due to errors that are frequently commented on when performing abdominal crunches: for example flexing the back too much, detached up to the lumbar area and activating the hip flexors; or, move the cervical spine by changing the distance between the sternum and the chin. Or again, don’t lift yourself off the ground or move your feet while performing.
How to perform the correct abdominal crunch?
The correct exercise is therefore carried out keeping some details in mind: first of all the breathing, then the fact that the execution must be slow, supporting your back well between one exercise and another, without any type of momentum. Furthermore, fix a point on the ceiling helps reduce tension on the neck while it is essential to always maintain the same distance between chin and sternum.
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