AK/BK crunches exercise : How to do, Benefits, Side Effects, Uses, Precautions

( AK/BK crunches )

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Name of exercise  AROM AK/BK sit ups
Other names of exercise AK/BK crunches
Description of exercise AK/BK crunches, also known as alternating knee/leg crunches, are a popular core strengthening exercise that targets the abdominal muscles. To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head and lift your shoulders off the ground while bringing your right knee towards your chest. As you lower your shoulders, extend your right leg out and bring your left knee towards your chest. Continue alternating between your right and left leg while keeping your core engaged and your lower back pressed into the ground. This exercise helps improve core stability and can also help with balance and coordination.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back, arms crossed over chest, knee bent.
  • Raise your shoulders off floor, tucking chin to chest.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved core strength
  • Increased abdominal muscle definition
  • Better balance and stability
  • Improved posture
  • Reduced back pain
  • Increased flexibility
  • Enhanced athletic performance
  • Improved digestion
  • Strengthened pelvic floor muscles
  • Improved overall fitness level

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • AK/BK crunches are a popular core strengthening exercise that involves lying on your back and lifting your legs and upper body off the ground to engage your abdominal muscles. While this exercise can be beneficial for many individuals, there are certain situations where it should be avoided.Firstly, if you have any injuries or conditions affecting your back, neck, or abdominal muscles, it is important to consult with a medical professional before attempting this exercise. Additionally, pregnant women should avoid AK/BK crunches as it can put unnecessary strain on the abdominal muscles and potentially harm the developing baby.People with balance issues or those who have recently undergone abdominal surgery should also avoid this exercise. Finally, if you experience any pain or discomfort while performing AK/BK crunches, it is best to stop and consult with a fitness professional to ensure proper form and technique.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Keep your back straight throughout the exercise
  • Use a mat or cushion to support your lower back
  • Do not pull on your neck or head while performing the crunches
  • Engage your core muscles and avoid using momentum
  • Breathe properly, exhale as you crunch up and inhale as you lower down
  • Keep your feet flat on the ground
  • Do not overextend your neck or back
  • Start with a small range of motion and gradually increase it
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • diabetes
  • obesity
  • cardiovascular diseases
  • back pain

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    Frequently asked questions

     

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