The crunch exercise is the backbone of abdominal training.
It develops the muscles of the abs to help you build that
much-desired six-pack. But did you know that there is
a way to do crunches that can actually decrease the size
of your waist?
The key to this technique
is the top position of the crunch where your abdominals
are contracted as hard as they are able to.
When you're in this top
position, I want you to breathe in and out slowly a few
times. Try to relax every other muscle except the abs.
This breathing in and out will intensify the contraction
(as you will find out very rapidly).
Here's how it works:
The muscles of the abdomen
are arranged in layers around your midsection, similar
in concept to the rings in a tree. While you are contracting
the rectus abdominus (the top-most front layer of your
abs, also known as your six-pack) continuously, the deeper
abdominal muscle fibers are relaxing and contracting each
time you breathe.
Each time the deep fibers
relax, your rectus abdominus (because it is contracting
so hard) will squeeze them in a little more, making your
waist-area a little smaller and tighter.
The reason this works to
decrease the size of your waist is simple. Usually, most
people's abdominal muscles just kind of sit there. They
don't stay tight, therefore your midsection tends to slouch
forward and outward.
This technique teaches your
abdominals to maintain a degree of tightness and tone
in them even when you are relaxed. This keeps your abs
in, leading to a visually smaller waist.
For more information on
how to properly execute the Abdominal
Crunch, click here.
