women doing crunches | crunches benefits

How do crunches work?

The rectus abdominis, sometimes known as your "abs," are the abdominal muscles on the front of your body. Crunches are a basic core workout that is excellent for developing a strong core.

Crunches also engage the obliques, as well as the muscles in your pelvis, lower back, and hips, which are part of your core.

This well-known workout has several versions, each of which focuses on a different section of your abs. You must learn how to do crunches safely and effectively if you want to get the most from them and prevent injury to yourself. The advantages and disadvantages of each kind of crunch are listed below, along with professional advice on how to do the most popular varieties safely.

Types of crunches

There are many different varieties of crunches to pick from. Starting with the four fundamental kinds listed below may be useful and may seem less daunting because of this. Each one focuses on certain abdominal muscles:

Simple basic crunches: Concentrate on your rectus abdominis
Bicycle crunches: Target your rectus abdominis. Oblique muscles by doing solely bicycle crunches.
Reverse Crunches: Target the rectus abdominis, transverse abdominis, and obliques with reverse crunches.
Crossover crunches or cross crunches: focus on the rectus abdominis and oblique muscles.

Basic Crunches:

My best advice for this kind of crunch is to refrain from straining your neck or pulling it inward toward your chest. Put your head on your hands and visualise holding a tennis ball between your chin and chest to prevent this. Instead of concentrating on your legs, push your torso upwards toward the sky.

Lay flat on your back with your feet spread wider than your hips.
Your elbows should be spread wide as you bend your knees and put your fingers behind your ears.
Draw a long breath in.
Exhale, tighten your abdominal muscles and raise your head, neck, and shoulders upwards toward the sky.
Inhale deeply, then reset your posture.
For five rounds, repeat 10 to 12 times.

Bicycle Crunches

You should "avoid clasping your fingers behind your head" while doing bicycle crunches. Before boosting the tempo, make sure you have the movement down pat. Think big: concentrate on completely extending your leg and maintaining a wide-open elbow position throughout each rep.

Lay on your back with your elbows wide open and your fingers behind your ears. Bring both legs to a tabletop posture while maintaining hip-width separation by contracting your abs (your knees need to be directly over your hips and your ankles should be in line with the knees.
Turn your body such that your left elbow touches your right knee while bringing your right knee to your chest and lifting your shoulder blades off the floor at the same time. Stretch out your left leg while keeping it off the ground.
Switch sides while maintaining a wide-open elbow position and pressing your navel into your spine. It's one rep.
For five rounds, repeat 10 to 12 times.

Reverse crunches

Reverse crunches may be performed well by "going slow and controlling each stride with your abs." Additionally, try to keep from rolling too far. In the rising phase, just your tailbone and hips should be lifted off the mat. When your back begins to sag farther off the floor, stop.

While on your back, place your feet hip-width apart on the floor. Maintain a relaxed posture with your arms at your sides. Keeping your legs hip-width apart, steadily lift both of them to the tabletop position by contracting your abdominal (your knees need to be directly over your hips and your ankles should be in line with the knees. This is where everything begins. Maintain a neutral spinal alignment with a little, natural curvature in your lower back. Draw a long breath in.
Exhale as you curl your hips and knees toward your chest while contracting your abs; as you curl, your hips should lift off the surface. Maintain a 90-degree angle between your knees. Maintain a natural sway in your neck and loosen your shoulders.
With your hips back on the mat and your knees over your hips, still bent 90 degrees, gently return to the beginning position. Breathe in.
For five rounds, repeat 10 to 12 times.

Crossover crunch

My best advice for this kind of side crunch is to visualise a tennis ball between your chin and chest instead of letting your neck do the job. On the way up, make sure to completely engage your abs, and on the way down, make sure to control the movement. Put your attention on really synchronising your breathing.

Lay flat on your back with your feet spread wider than your hips. Your elbows should be spread wide as you bend your knees and put your fingers behind your ears. Place your left ankle on your right knee by crossing your right leg over your left. Draw a long breath in.
Exhale as you contract your abs and elevate your upper body off the mat so that your right elbow is in line with your raised left knee. Squeeze your abs and turn your body to the left.
As you carefully drop your upper body back to the mat, take a breath.
For five rounds, repeat 10 to 12 times.

Crunches Benefits

Improved posture and a stronger core

Crunches target a variety of muscles in your trunk or torso, much like any core workout. They assist in teaching these muscles to cooperate more effectively, which may enhance your stability and balance.

Strengthening your core muscles will help you feel more comfortable doing everyday tasks and exercise. Your body uses the muscles in your core the most throughout numerous physical activities, including sitting, walking, lifting, and playing sports. Working on your core strength may also help you stand and sit more upright, which can lessen any back discomfort you may be experiencing and keep your muscles from becoming weary as soon.

You'll expend some energy

The issue of how many calories crunches burn is often asked, but the answer is elusive. Your age, your degree of muscle mass, your level of overall fitness, and the duration of your crunches will all have an impact on the number of calories you may anticipate burning. Crunches won't burn nearly as many calories as aerobic activities (like jogging), but they still have some calorie-burning potential.

There is no equipment required

Crunches have a major advantage in that no extra equipment is required; all you need is a small area of floor to lay on. This implies that you may accomplish things without difficulty wherever you are, whether it is at home, at a hotel, or elsewhere.

Reduced back pain

Your risk of lower back discomfort and muscular injuries may rise if your core muscles are weak. Exercises like crunches may strengthen them, which can help you avoid injuries, ease back discomfort, and hasten the healing process after a back injury. However, before doing crunches if you do have a back or neck issue, see a physician. If they are safe for you to do, they can check. To avoid aggravating an injury, it is also advisable to see a personal trainer make sure you are doing the action properly.

It is recommended to take joint support for the flexibility of the bones.

The side effects of crunches

Only your core is the focus

Crunches engage a limited set of muscles, but they are excellent for strengthening your core. You must use other workouts in addition to cardio to get a full-body workout. According to recommendations, you should engage in at least 150 minutes of moderate-intensity activity per week, including strengthening exercises on at least two days.

It can cause injury

Your spine flexes as you crunch, which adds pressure there. Crunches may place additional tension on your neck and spine if you already have a back ailment or if you don't do the exercise properly. This might result in a new injury. This also implies that if you're over 65 and have a history of back or neck injuries, crunches may not be the best exercise for you. Before doing crunches, get medical counsel and see a personal trainer if you are uncertain.

When to see a doctor

If you have any neck or back issues, avoid doing crunches until you've spoken to a doctor about their safety. After the first trimester of pregnancy or as soon as your belly begins to "show," you should avoid crunches; however, if you're pregnant, see a doctor for more precise guidance.

If doing crunches causes any area of your body pain, stop working out and get medical attention as soon as you can.

If you have any of the following symptoms after doing crunches, call an ambulance or visit the emergency room right away:

severe back pain, difficulties with your bottom or genitalia, and numbness and weakness in your legs deciding when to poop or pee.

Take Away

The crunch is often regarded as the ideal ab workout. It is not a functional core exercise, however, since it just works the abdominal muscles.

Crunches may not be suitable for everyone since they might exercise pain in your neck and back. Try other exercises instead, such as the bird dog or the mountain climber. These exercises not only work many core muscles, but they also take less pressure off your spine.

Consult a personal trainer if you want to do crunches. They may provide guidance, adjustments, and substitutes to keep you secure while assisting you in getting the ideal core exercise.

Frequently Asked Questions:

1. Do pushups reduce belly fat?

If and only if the calories burnt during exercise are sufficient to convert fat loss and enhance abdominal muscle, push-ups may help decrease belly fat.

2. How many crunches should I do a day?

Three sets of crunches and 10–12 repetitions will do. To work the other stomach muscles, you may do three sets of two or three variants.

3. What is the best time to do crunches?

The afternoon is the greatest time of day to do crunches for the finest effects.

References:

1. How to Do Crunches and Other Exercises for Toned Abs - Healthline