Crunches: My Nemesis

According to the Marine Corps a crunch for me is literally a sit-up. I have a long torso and no matter how far down I try to hold my arms, in order for them to touch my thighs (the official Corps version of a crunch) I have to do a complete sit-up.

I had mentioned in my blog about my IST at MEPS that I only did 42 crunches despite my best efforts and despite knowing that I have done and can do more.

I was baffled.

My husband thought it might be a form issue and that we could play around with my body position while doing crunches and we decided to do that tonight.

I've been horribly sick this last week or so and that cold that I thought was a cold turned out to be a sinus infection that has kept me darned-near bed-ridden.

Today, feeling a little better, I decided I would try my first real exercise since I've sworn in.

Still coughing and weezing I got down on the floor and cranked out 59 sit-ups/crunches.

I was so darned irritated I could have spit.

My husband and I played around with my body position for a few minutes and I think we finally figured out the problem.

The advice that I have heard repeated so often is that one should scoot the butt closest to the ankles so that your arms are as close to your thighs as possible. The reasoning behind this is that the distance between your arms and your thighs will be shorter and therefor you won't have to raise your body off the ground as far to do a complete crunch.

However, a well-established technique to mastering sit-ups/crunches is to come half way up using the abdominal muscles and use the muscles of the thighs to pull the body the rest of the way up. This takes half of the strain off the abdominal muscles and allows you to do far more sit-ups or crunches than by using the abdomen alone.

Here is what I have discovered.

The closer you scoot the butt to the ankles the less your thigh muscles will be able to assist in the crunch and you are limiting all of your efforts to your abdomen alone and your number of crunches will drop.

Don't believe me? Get a chair, and lie on the floor beside it, putting your lower legs on the seat of the chair so that your upper legs are perpendicular to the floor start your crunches. You will notice that your leg muscles are almost useless to your crunches. See how many you can do compared to how many you can do when your feet are on the ground and your thighs can assist in your sit-up.

And therein was my problem. I was so "scootched" in that my legs couldn't help me and my crunch count plummeted.

The secret to the crunch is not just getting your butt as close to the ankles as possible but finding a happy medium between getting your butt close enough to your ankles to shorten the crunch but also back far enough to where your legs can still assist.

I intend to keep playing with my positioning as well as working on my crunches in general to where I can maximize my abdomen and my legs and get a good crunch count in.