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In a Crunch

Here's everything you need to know about this classic abs-toning move…including why less is more.

Even if you're not striving for "six-pack abs," it's worth adding an abdominal element to your workout routine. The abdominals are part of your "core" muscles—those in your abdomen, pelvis, lower back, and hips where all of your body's movement begins. Strengthening your core muscles can help you prevent lower-back pain, avoid injuries, and improve your posture. The good news for folks who hate sit-ups: According to the American Council on Exercise, you don't have to do abs exercises every day. In fact, you shouldn't. Ab muscles are like any other muscles—they need time to recover between workouts so they can repair themselves. Here, more expert tips for a fabulous abs workout.

Start smart. Proper positioning helps target the abdominal muscles and prevent strain on your neck. To begin, lie on your back. Place your feet flat against a wall, with your knees bent at 90 degrees. This will press your lower back into the floor and prevent the hip muscles from helping you sit up. Variation: Lie with one leg straight and the other bent. Switch leg positions halfway through your routine.

Watch your neck. Many people clasp their hands behind their heads and snap their necks up as they raise their shoulders off the floor. This can strain the neck, and the position does not thoroughly target the abdominal muscles. Instead, put your arms across your chest, and tuck your chin slightly, as though you are holding an orange with your neck and chin.

Stop at the top. Lift your shoulders and upper back off the floor. When you reach the top of the crunch, pause, contract your abs, and slowly lower yourself to the floor. Lying down slowly will give the abs an extra workout.

Remember to breathe. Don't hold your breath during crunches (or any exercise, for that matter). Exhale as you crunch up, and inhale as you go down—or simply breathe naturally throughout the workout.

Take some breaks. Do one to three sets of 10 to 25 crunches at least three times a week, with a day of rest in between. The last few repetitions should be difficult. If you can do more than 25 crunches with ease, you may be performing the crunches too quickly (with the help of momentum) or incorrectly. Ask a fitness professional to check your form.

Have a ball. If your abs become so toned that "regular" crunches are too easy, try doing them on an exercise ball or incline bench, with your head lower than your legs. In a study of abs exercises at San Diego State University Biomechanics Lab, crunches performed on an exercise ball was deemed the "best overall" abs exercise among those tested.

Add some cardio. Not only does aerobic exercise help keep your cardiovascular system healthy, but it also may help you burn off some abdominal fat. Bonus: Ab crunches can strengthen your core muscles and help improve balance, making it easier to do aerobic activities such as running, tennis, and swimming.