Crunches really target the abs. To do them correctly, lie on a firm but cushioned surface with knees bent and lower back pressed to the floor. This tilts the pelvis slightly. Then raise the shoulders, keeping the chin pointed toward the ceiling.
The lower back should remain on the floor while you tighten up the stomach as though you were making a fist with your gut. Fingers may support the head (never pull up on your head) or arms may be crossed over the chest. Lower the shoulders, but without completely relaxing against the floor. Exhale as you contract the muscle, inhale as you relax.
If crunches are good, full sit-ups must be better, right? Not necessarily. Sit-ups tend to focus on the hip flexors, not only the abdominal muscles.
The crunch is not a big movement. To be effective, crunches should attempt to bring the breastbone and the pubic bone as close as possible without touching. If they ever do touch, call a doctor immediately!
Now, keep doing them until you can't sit up.
Just kidding! If ten are too difficult for you, do six or eight. If this method causes discomfort in your back, try doing them lying on the floor with your feet up on a chair. Listen to your body, and do as many as feel comfortable. Then try adding five more per week. When you get to the point where you can do 50 or 100, it's time to find something a bit more challenging!
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