Elastic sitting crunch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic sitting crunch )

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Name of exercise  Resist lumbar flx sit w/elastic
Other names of exercise Elastic sitting crunch
Description of exercise The Elastic sitting crunch exercise is a core strengthening exercise that targets the abdominal muscles. It involves sitting on a mat with your legs extended and an elastic band wrapped around your feet. Holding onto the band, you slowly lean back while engaging your core muscles, then return to the starting position. The resistance from the elastic band adds an extra challenge to the traditional crunch exercise, making it more effective for building strength and definition in the abs. This exercise also helps improve posture and stability in the core, as well as flexibility in the lower back. It can be modified for different fitness levels by adjusting the tension of the elastic band.
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
  • Sit in chair.
  • Attach elastic to back of chair.
  • Hold elastic in hands as shown.
  • Pull forward, bending at waist.
  • Repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    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)

  • Increased core strength
  • Improved posture
  • Toned abdominal muscles
  • Better balance and stability
  • Increased flexibility
  • Improved coordination
  • Reduced risk of back pain
  • Increased overall body strength
  • Enhanced athletic performance
  • Improved overall body function

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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

  • Elastic sitting crunches should be avoided if you have any existing back or neck injuries as this exercise can put strain on these areas. It should also be avoided if you are pregnant or have recently given birth, as it can put pressure on the abdominal muscles and pelvic floor. Additionally, individuals with high blood pressure or heart conditions should avoid this exercise as it can increase blood pressure and heart rate. If you experience any pain or discomfort while performing elastic sitting crunches, you should stop immediately and consult with a doctor or physical therapist before continuing. It is important to listen to your body and avoid any exercises that may aggravate pre-existing conditions or cause injury.

    • Precautions

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

  • Warm up before starting the exercise
  • Use proper form and technique
  • Start with a low resistance band
  • Keep your core engaged throughout the movement
  • Do not jerk or use momentum
  • Breathe properly
  • Avoid overextending your neck
  • Gradually increase resistance as you get stronger
  • Stop if you feel any pain or discomfort
  • Consult a professional if you have any previous injuries or medical conditions

    • Helpful in Diseases

  • Obesity
  • Lower back pain
  • Poor posture

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    Frequently asked questions

     

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