Knee Crunches

By FITTR

0 min read

PT0S

16 Oct 2018

2018-10-16T09:28:17.000Z

Preparation

Knee Crunches work the lower abdominals and, more specifically the obliques. Lie flat on your back with your feet flat on the ground. Raise your legs so they are perpendicular to the floor. Bend the legs so the calves are parallel to the floor. Place your hands behind your head for stability. Make sure your lower back is touching the floor and is not arched.

Method

Step 1

Now, exhale and slowly raise your head, shoulders, and upper body off the ground

Step 2

Your shoulders should lift up in a way that your elbows almost touch your knees

Step 3

Make sure your lower back stays on the floor

Step 4

Once you go up, contract your abdominals hard

Step 5

Hold the contraction for a second

Step 6

Now, inhale and come down slowly to the starting position

Step 7

Repeat for the desired number of reps.

Frequently Asked Questions

1. What are knee crunches?

Knee crunches are a core exercise that targets the abdominal muscles. This move involves bringing your knees towards your chest while performing a crunch to effectively engage the abs.

2. How should beginners modify knee crunches to avoid strain?

Beginners can modify knee crunches by keeping their legs bent at a greater angle and focusing on controlled movements. Gradually increase the range of motion as strength and flexibility improve to prevent strain on the lower back and neck.

3. What muscles do knee crunches target?

Knee crunches primarily target the rectus abdominis (the "six-pack" muscles) and the obliques. They also engage the hip flexors and lower back to a lesser extent.

4. How many knee crunches should I do?

Start with 2-3 sets of 10-15 repetitions, adjusting the number based on your fitness level. As you build strength, you can increase the number of repetitions or sets.

5. Are knee crunches safe for beginners?

Yes, knee crunches can be safe for beginners when performed with proper form. It's important to move slowly and focus on engaging your core muscles to avoid strain on your neck and lower back.

6. How can I modify knee crunches if I find them too difficult?

If knee crunches are too challenging, you can perform regular crunches with your feet flat on the floor or try bringing one knee to your chest at a time instead of both.

7. Can knee crunches help with lower belly fat?

While knee crunches can strengthen and tone your abdominal muscles, they cannot specifically target fat loss in the lower belly. A combination of overall body fat reduction through cardio, strength training, and a healthy diet is necessary for reducing lower belly fat.