How to Do
How to Do Double Crunch
The double crunch should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the double crunch.
Beginning Double Crunch
1. Starting on your back, bend your knees, lay your feet flat on the floor, and place your hands alongside your head, softly stroking the side of your head. You can also cross your arms across your chest.
2. Engage your abdominals and visualize your lower ribs pushing toward your pelvis as you brace your core. Flatten your back softly on the floor. This braced position should be the starting point for each repeat.
Double Crunch Movement
1. Raise your knees slowly till they are barely past 90 degrees with the floor.
2. Raise your head and shoulders off the floor as you raise your knees, and your chest toward your knees. Your forehead should be around 6 inches (15 cm) from your knees at the end of the repetition.
3. Reverse the action until your shoulders and back are flat on the ground and your feet are flat.
4. As part of your exercise routine, do three sets of 10–15 repetitions.
Double Crunch Benefits
When you complete both abdominal crunches at the same time, you will effectively engage more core muscles. This technique targets your obliques, hip flexors, and rectus abdominis all at once.