askvity

How to do crunch kicks?

Published in Core Exercise 3 mins read

Crunch kicks are a core exercise that combines a crunch with a leg kick. Here's how to do them correctly, based on the provided YouTube reference:

Steps for Performing Crunch Kicks

Here’s a breakdown of how to perform crunch kicks, ensuring you do them safely and effectively:

  1. Starting Position:

    • Lie flat on your back with your lower back pressed against the ground.
    • Keep your hands behind your head, supporting your neck but not pulling on it.

  2. Initiate the Crunch:

    • As you exhale, engage your core muscles.
    • Bring your knees towards your chest, simultaneously lifting your head and shoulders off the ground (as with a typical crunch).

  3. Perform the Kick:

    • As you bring your knees towards your chest, extend your legs forward into a kick.
    • Keep your lower back pressed against the ground throughout the movement.
    • Continue to exhale during the leg kick.

  4. Return to Starting Position:

    • Inhale as you pull your knees back towards your chest.
    • Simultaneously, lower your head and shoulders back to the starting position.

  5. Repeat:

    • Continue this movement, exhaling when pulling your knees to your chest and kicking forward, and inhaling when returning to the starting position.
    • Maintain a controlled movement throughout the entire exercise to avoid strain, especially in the neck.

Important Considerations

  • Lower Back: Always ensure your lower back stays in contact with the ground. This helps prevent injury and targets the abdominal muscles more effectively.
  • Neck: Avoid straining your neck. Keep your hands lightly behind your head, providing support but not pulling.
  • Breathing: Coordinating your breathing with your movements is crucial. Exhale during the crunch and kick, and inhale during the return.
  • Controlled Movements: Do not rush the exercise. It is more effective to do each repetition correctly and with control rather than rushing through many with bad form.

Table Summary

Step Action Breathing Focus
Start Lie on back, hands behind head, lower back on the floor. Relax Core
Crunch & Knees Exhale, lift head and shoulders, bring knees towards chest Exhale Core muscles
Kick Extend legs forward into a kick while maintaining core engagement. Exhale Lower abs
Return Inhale, lower back to the ground, return to starting position Inhale Controlled movement

Related Articles