How to do Crunches For Beginners: Active Resistance Training® Tech Study

How to do Crunches For Beginners:  Active Resistance Training® Tech Study

⚡️How to do Crunches in the Active Resistance Training® tech Study

Crunch type movements have become somewhat passe’ in terms of the defacto abdominal exercise. Recent research shows that plank variations are more effective and much of the industry has moved in that direction and I have as well.

You’ve noticed throughout the tech study to this point where planks have been utilized. It’s still a good idea to deconstruct the traditional crunch movements and understand them. Utilizing the blocks and the active resistance here takes them to a much different conclusion than a sore neck and back pain. If done correctly the crunch and eliminate back pain and release your lower back.

– slide the blocks under your calves
– push the calves down into the blocks finding the active resistance in downward pressure.
– You’ll feel your hamstrings engage.
– Keep your quads relaxed.
– Keep your glutes relaxed
– Place your hands on your ribs and lift the head and shoulders and slide your ribs toward your hips until you feel your ribs meet your abdominal wall.
– Then move hands to the front of the forehead elbows pointing at your knees.
– Pushing down slide the ribs toward the hips curling up even higher.
– Hold the upperbody still
– Tap the right heel to the floor and then the block
– Maintain CONSTANT active resistance in the left leg with calf on block
– Repeat 20 rt, and 20 left.

Ab exercise number 2. 20 reps

– Place block between legs and SQUEEZE
– Press feet into the floor until you feel your hamstrings engage.
– Relax your glutes
– Engage upper body as you did in previous exercise
– Slide the ribs toward the hips never releasing all the way down to the floor. Repeat for 20.
– Ribs MUST remain engaged – do not open them up to return to the floor
– Hands stay at the front of the forehead, elbows toward knees
– Navel pulls down toward floor continually.
– The head follows the ribs. Do not lift your head.

This is important because many experience neck pain in crunches because they actively lift their head rather than their head remaining still. Keep your head STILL. Lead the exercise with your chest and ribs sliding forward. There is no lifting.
Again: there is NO LIFTING OF THE HEAD.

Your head follows your ribs – practice that until you get it.

And exercise number 3. 20 reps

– place a lock under your head
– Place a block between your knees
– Press your feet into the floor until you feel your hamstrings engage
– Keep your butt relaxed
– Press your head into the block
– Squeeze the block
– Slide arms under the tailbone. Push down into the floor with them.
– Pull navel down and bring the block toward your nose. Keeping your ribcage closed.
– Tap your toes to the floor, pull knees into your chest and repeat for 20 reps.

If you feel pain or strain in your neck. Stop. Disengage. Re-engage the active resistance. Only practice it without pain and strain in your neck. Otherwise you’re training yourself to hurt! Release from the exercise and start over every time your neck feels it.

Now let’s practice! ⚡️

Can you get abs from crunches?
Yes! You can use crunches to define and build abdominal muscles.
The best way to build your abs is to do many reps and then do more reps, and then…… do more reps. Then, add weight. And do it all again!

Do crunches burn belly fat?
No. Not by themselves. Cardiovascular activity burns belly fat. So, to burn belly fat, you’ll need to combine a healthy diet along with regular aerobic exercise. Try strength training, HIIT, or activities like cycling, rowing, running, or even regular walking.

Can doing crunches flatten your stomach?
Yes, doing crunches can help flatten your stomach, but it’s not the sole component of a flat stomach. Diet, cardiovascular activity, and strength training of the whole body are necessary. It also helps to investigate food intolerances that may cause bloating and disturbance.

Is it OK to do crunches every day?
Yes, it is OK to do crunches every day. I’d recommend doing them every day if you’d like to get flat abs!

Ready to try Active Resistance Training?  Join a zoom fitness class:

Try our A.R.T. Fundamentals Zoom Classes to get you started. Not sure how to use zoom? Click this link How Do I Join a Zoom Fitness Class to get started on a healthy lifestyle from the comfort and safety of your own home.

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All Levels. This is your entry-level Active Resistance Training® full-body workout. Learn and/or refine your practice no matter your fitness experience.

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Int/Adv Level. Traditional full-body A.R.T. Method Mat Class. An experienced level of fitness and/or ART Fundamentals is recommended.

Equipment: Mat,  2 foam yoga blocks, ankle wts, 3-8 lb dumbbells, a sturdy chair

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6  am PST – 8 am CST – 9 am EST

All levels. This 60 min stretch and mobility class will loosen your shoulders, stabilize your knees,  unkink your back and unlock your hips.

Equipment: Mat, 2 foam yoga blocks, a towel, exercise band or strap

***This is a LiveStream Class***
You will be sent a link to join the class via Zoom.

“All A.R.T. Method mat classes are entirely non-impact, total-body, joint-friendly, and designed to need only the space of your mat.”

“All A.R.T. Method mat classes are entirely non-impact, total-body, joint-friendly, and designed to need only the space of your mat.”

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Who is Terri Walsh?

Terri Walsh is the creator of the Active Resistance Training® Method, a celebrity personal trainer, and a 40-year veteran of the fitness industry in NYC. She now continues her personal training sessions online as well as teaches livestream fitness classes exclusively since her move to Costa Rica in 2014.

Terri was the first Creative Director of Programming at Crunch Fitness and she also headlined five different shows on Crunch Fitness’ ESPN2, including “Washboard Abs” videos. She created the “Yoga Block Workouts,” which were featured in Self, Women’s Health, Shape, Crunch Gyms, and many more. Terri is an ACE Certified Group Fitness Instructor and Nutrition Specialist. She’s been interviewed, quoted, and featured in numerous beauty, fashion, print, and television media for the length of her continuing career.

See HERE for media where Terri Walsh is featured

Terri believes EVERYBody is a work of A.R.T. and that Movement Cures Everything.

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