NEVER DO CRUNCHES LIKE THIS | 10 Most Common Mistakes!
Even if you are not a dedicated gym goer, you have likely done crunches at some point in your life. In this video, I’m going to show you how to never to crunches and the 10 most common mistakes made when performing this popular ab exercise. It’s said, once you know what you are not supposed to do you can learn what you should do a lot easier.
We start off this list of ab workout mistakes with a mindset, a faulty one at that. There is a belief that doing crunches is bad for your back. While I deeply respect the researchers that have dedicated their life to this topic I simply don’t agree with all of the studies that have been intended to validate this claim. Many times, the subjects are not human beings and often times, the extreme cycling of repetitions is applied in an accelerated manner that does not simulate real life applications of crunches or ab workouts. Your spine can regenerate and recover provided it has bouts of relief and decompression. This is not often times occurring in a lab controlled environment.
That is not to say that crunches can’t cause low back pain. They absolutely can. This has to do often times with ab workout mistake number two and that is hooking your feet under something when performing your crunches. This will cause over activation of the hip flexors and can lead to low back tightness and spasm. The key to fixing this however is to hook your feet either over something or not at all.
Pulling on the neck can also cause pains from crunching. If you want to do this properly, gently place your hands behind your head but do not interlace your fingers. From here, keep looking up to the ceiling rather than forward or down towards your toes. Where you gaze is where you body goes so focus up and your crunches and abs will be better off for it.
The fourth big crunch mistake is worrying about how high you lift off the ground every rep. Some will even think that they have to do full sit-ups in order to get benefits for their ab muscles. This isn’t true. In fact, just clearing the shoulder blade off the mat when doing crunches is enough to get full activation of the abs.
Breathing is also a big area of contention for those that do crunches improperly. You want to learn how to breathe out while not distending the abdomen during a well executed crunch. With the contraction of the transverse abdominis you will be able to cinch the belly down while exhaling, which will engage the abs but not lead to a protruding belly in the long run.
When it comes to the reps you perform in your ab workouts and ab exercises, stop counting them. Instead, make every one count. The way to do this is to once again focus on initiating every lift of the torso with the contraction of the abs. Eliminate momentum and lift only with the work of the rectus abdominis. Pumping away with mini reps is not going to win you any awards and certainly isn’t going to get you six pack abs any faster.
The next big mistake is always doing your crunches on your back. Lumbar flexion can be achieved from many other positions. Make sure to include some of the closed chain options that you see in the video to not only mix up your training but to get better abs in the long run.
That said, certain exercises (even when done out of a different position) can still be misperformed. The crunch pulldown is one example. Instead of sitting your butt back onto your heels on every rep, make sure to keep your butt in the same position that you start. Crunch only by flexing the spine and getting your elbows down to the floor.
Side crunches are another variation that you want to make sure you don’t miss. One of the biggest ab workout mistakes is not doing them. They are great for isolating the obliques and getting a solid contraction of these important waist tapering muscles.
Finally, only doing crunches in your ab workouts is not the answer either. Be sure to train the other functions of the ab muscles. Anti-rotation, Anti-flexion, Anti-lateral movements are all things that are the responsibility of the core muscles. Be sure to include them in a complete ab workout.
If you want a day by day ab workout generator that will give you more than just crunches, be sure to head to athleanx.com via the link below. Start training like an athlete and build a ripped, athletic body in just the next 90 days.
For more ab exercise videos and workouts for six pack abs, as well as tutorials on how to do crunches properly be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.
Build ripped athletic muscle here –
Subscribe to this channel here –
266283 Views – 14970 Liked
crunches,how to do crunches,ab crunch,ab crunches,crunches for abs,ab crunch workout,six pack abs,ab workout,abs workout,workout for six pack abs,workout for 6 pack abs,workout for a 6 pack,workouts for 6 pack abs,how to get a six pack,how to get a 6 pack,how to get a six pack fast,how to get a 6 pack fast,ab workout without crunches,exercises for abs,ab exercises,ab exercises for a six pack,athleanx,athlean x,jeff cavaliere,ab exercise
#CRUNCHES #Common #Mistakes
*
NOTIFICATION SQUAD GIVEAWAY – Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
https://giveaway.athleanx.com/ytg/no-crunches-like-this
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Thank you for so clearly explaining how to do crunches correctly.
Should I do this after spine surgery? I'm 7 months post op.
I usually flex my back and stomach to lift me off the ground
My left arm goes numb when I leg drop. What did I break and how do I fix it?
thanks for the info how to do push ups correctly
Are Vince Geronda's crunches valid?
this guy really knows his stuff
ball on my belly will roll back even if I don't breath out 😂
I use a 'Rogue Abmat extreme with the wrap' and always do slow sit-ups from fully back (but not resting) to fully up.
I do them while keeping my arms crossed on top of my chest (like an Egyptian mummy).
I do about 20 of them; I control the full ascend and decent and don't pauze between the reps.
I take my time and feel my abs working right before I reach my lowest point.
Then I always compensate by doing about 10 'hip thrusts', starting from laying on my back.
Afterwards I do the next ab crunch exercise, like e.g. 10 x dragon flags, or 20x elbows to opposite knees, …
Afterwards I again do about 10 'hip thrusts'.
Then I do a final ab exercise set and a final hip thrust set.
To me that seems to keep everything working and feeling as intended.
I always do these at the and of my workout, after the barbell since you need your abs to still be fresh for those.
Can you show me how to raise myself up in crunches I tried alot🙂💔💔💔
I beg you to do an Arabic translation for your videos
4:45 I'm speed
1:53 genius
I like sit-ups better then crunches.
Oh yeah
I gotta pull me stomach in
No wonder i have a dad bod now
Thank you for the video.
When I was a kid before my disability kicked in I used to do this exercise a lot
4:45 when she gives u dat slurp slurp glurk glork 9000
Thank you for your thorough explanation. I learned a lot from the video. I'll try to change my breathing. I didn't know there is so much excercises just for abs and core. I'll incorporate some to my next training.
This is quality content.
How many of those mistakes have I done?
Probably all of them
Today I’m going for the first time.
Question. Im currently doing a five minute plank every time i try it, it's really starting to feel easy, should i try to hold longer or the length of time is enough and i should add weight to my back? In two months i progressed from 1 minute plank to a 5 minute one so im curious what is optimal for my abs.
Is it normal to not be able to go very far down to the ground during a squat? I can do squats with no pain and good form no curve of the spine or “wink” and I can feel it! But, I can’t go as low as some other people I see in the gym. I am pretty tall (5’11) and have a slim stature.
Thought of starting another channel called 'never do….this'😂😂😂
I really like "if you keep doing the same thing, you're going to get what you always got". Motivating 🙂 thanks.
I’m 47 and have put a maniacal focus on health over the last year and have dropped 80 pounds as a result of good nutrition and a daily cardio routine. I’m now 5 9” and weigh 155 lbs. I’ve started substituting cardio for strength training because I’m in serious need of muscle. One thing that has been dogging me is that I still carry substantial belly fat (though I have a strong core and a hidden six pack). Any suggestions for a guy like me that needs to probably lose 10 pounds of belly fat but who is already at their target weight weight? My hope is that my strength training will turn that belly fat into muscle but I’m worried that my dramatic weight loss means I’ll always have a gut due to all the loose skin. I continue to maintain a calorie deficit … is that the right move? Any suggestions welcome.
Great content Jeff ty
LET’S GO BRANDON!!!!!!
The tummy pudge is discouraging. Thanks for the love of the gym. May Jesus be with you Jeff AMEN
Do you have an option to just buy an ab workout program?
Υou're simply the best, fuck all the rest..
1:28 Jeff giving Eminem competition
Hip flexor crunch guilty. Im not the only one. Flatten the abs into an iso hold I'm learning that currently. Also saw the banded curl video.. thinking about that one too.
فين العرب اللى هنا 💪
Thanks
I've made that mistake before. Thanks for sharing.
I imagine Jeff's closet consists of zero shirts and about 15 pairs of Adidas soccer pants
I feel your videos are daunting because of the negative titles. I always skip or block them because of the negativity.
The contents are usually informative even though they feel like click bait.
I have been doing your ab “six pack promise “ daily workout and it works great 👍 THX 🙏🏻
I heard Jeff opens a door with both hands to avoid muscle imbalance
At 5:30 Jeff started breakdancing
Does anybody know if norateen heavyweight 2 supplement is any good
I always love how in depth you go, I certainly enjoyed this. One piece of feedback I have is that, at the end of these "mistakes to avoid" videos, I'd love to see you do the exercise yourself and point out all the right things that you're doing. Sometimes it's a bit much to remember 10 mistakes, it would help me a lot if you ended these types of videos with the correct form and explaining, point by point, why it's the correct form. Thanks for putting this out so frequently, it's helped me immensely.
Every video you make is great!
Great work 💪💪 thanks bro
Thanks Jeff 👍
Wow, great advice!! Thank you. Will be making some adjustments going forward. I liked your focus on doing them right, not necessarily doing a LOT. 🙂