The one crunch is an extremely valuable workout to utilize to laser-target certain abdominal regions and really work on specific muscle groups. It’s also very easy to do, and you can definitely do this at home on your own. All you need is an exercise mat.

Basically, what you want to do, is get into a basic crunch position. Get on your back on the ground, and bend your knees up. Make sure your feet stay flat on the ground, as do your hips. Lace your fingers behind head.

The Setup
If you were about to do a regular crunch, you would raise your upper body and ‘crunch’ in your torso, bringing your upper body towards your knees until you feel resistance in your abs, and then release back down. This is a one crunch however, and it’s going to be a little bit different. When you get to the point where you feel a ‘pull’ in your abs, you just stop. Hold it. See how long you can hold it. 30 seconds? A minute? You should feel a deep burn begin in your torso, in a specific abdominal group. You can adjust whether you are working on your high abs or your low abs by how far up you come.

How Long to Hold It?
When you feel that deep burn, and you feel like you’re about ready to let it go, hold it. Hold it until your stomach starts shaking and you are sweating like mad and your whole body is screaming at you to release the crunch. Then hold it five seconds more. Congratulate yourself. Then raise yourself a little higher, target a different muscle group, and do it again.

How to Work it Into Your Routine
The one crunch gets a great burn going for the time you give to it. Try to go a little bit farther each time you do it. The one crunch is a great exercise to start off your ab workout. Make sure to stretch after it, before you go into the rest of your routine. If you have a time limit, this might not be the best workout for. If you want to learn how to get a six pack in 3 minutes a night, or how to get a six pack in 6 minutes a night, you will need to learn different workouts and stretches, but if time is not a concern, this is a great one.

Tags: get six pack, how to get a six pack, six pack
Filed under: Fat Loss