While the crunch has many benefits, it also has some disadvantages. The standard crunch is done on the floor. To make it more comfortable, you can do it on an exercise or yoga mat. The bicycle crunch is an intermediate version of the basic crunch.
It works both the abs and obliques. To avoid strain, keep your lower back on the floor and shoulders away from your ears. Rotate from your core instead of your neck or hips. The following crunch variation is safer than traditional crunches. It works by supporting the lower back while keeping it in a neutral position.
It also puts less strain on your upper back and neck. The following exercises are safer alternatives to the crunch.
Plus, compared to crunches, these exercises work multiple muscles in the core instead of just the abs. This beginner exercise is done in a similar position to crunches.
But instead of moving your upper body, you move one leg at a time. This motion engages both your abs and pelvic muscles. The bird dog is an intermediate move. A strong core can also help with certain endurance events, like running, swimming, or cycling.
It's true! You need strong abdominal muscles to maintain proper form during longer bouts of exercise. Your core is responsible for so many daily movements and you can help strengthen it by doing crunches. Having said that, crunches are not a miracle exercise.
Eating healthy foods, getting adequate sleep, and working with a doctor or dietitian are all a good idea if sustainable weight loss is a goal.
Also, your weight is dependent on a number of other factors that can be out of your control, including hormones, genes, and more, which is important to keep in mind.
It's also worth noting that gaining a six pack is incredibly difficult and there's no reason it needs to be a goal of yours, or most people's, really.
Crunches work your rectus abdominis the long, flat muscle on the front of your torso , plus your internal and external obliques the muscles that wrap around the side of your body. Crunches will also help engage your transverse abdominis, which are your inner-most core muscles.
Here's how to do a basic abdominals crunch:. Lie faceup on the floor with your knees bent and feet flat on the floor. Place your hands behind your head, allowing your elbows to bend out to the sides. Contract your core so that your low back gently presses against the floor.
This is your starting position. From here, exhale as you lift your head and shoulders a few inches off the floor, contracting your abs. Be careful to not strain your neck, scrunch your shoulders, or pull your neck forward with your hands. For starters, select two or three of the below exercises and try doing reps for three sets. Add them to your normal workout routine two to three times per week.
Lie faceup with your legs in tabletop position knees bent 90 degrees and stacked over your hips. A good post-run stretch can relax your achy muscles and improve your range of motion….
Whether you're a seasoned marathoner, a casual jogger, or someone who's never even run a mile, we're challenging you to take on a 10K. We're here…. Medically reviewed by Daniel Bubnis, M. Share on Pinterest. How to do a bicycle crunch the right way. Share on Pinterest Image by Dima Bazak.
Modifications and variations: How to make it harder or easier. Three amazing reasons to do more bicycle crunches. Read this next. The Minute Core-Blasting Pilates Workout Great Pilates exercises don't have to require a pricey studio or a reformer that weird table-looking thing.
Remember to keep an apple-sized space between your chin and chest. Crunch Variations. Michele Dolan Certified Fitness Trainer. Michele Dolan. No, crunches will strengthen some of your abdominal muscles. At best, they will help hold your tummy in a bit tighter. We cannot target fat loss. Fat loss will happen from all over your body. Not Helpful 5 Helpful You should exhale as you curl forward and inhale as you lower your torso back down.
Not Helpful 0 Helpful Although it is unlikely in a healthy person to herniate a disc using the force of just your own body weight, this exercise is to be avoided if there are any concerns about herniating a disc. This exercise will very likely aggravate a herniated disc. Not Helpful 22 Helpful Include your email address to get a message when this question is answered.
By using this service, some information may be shared with YouTube. The best time to exercise your abs is at the end of your workout. Wearing out your core muscles at the start of your exercise routine can increase your risk of getting injured. Helpful 4 Not Helpful 0. If you're trying to build a 6 pack, keep in mind working out is only half the battle. You'll need to maintain a healthy diet to fuel your muscles and burn fat deposits.
Helpful 2 Not Helpful 1. Include a variety of ab exercises in your routine. For instance, include multiple crunch variations in your workout instead of just trying to do standard crunches. Helpful 1 Not Helpful 0. Consult a doctor before starting a new exercise routine, especially if you have a history of any medical conditions. Helpful 0 Not Helpful 0. Stop exercising if you experience pain, and avoid stretching or exercising when your muscles are sore.
Helpful 6 Not Helpful 1. Related wikiHows How to. How to. More References 8. About This Article. Co-authored by:. Co-authors: Updated: August 10, Categories: Featured Articles Abdominal Exercises. Article Summary X To do a crunch, start by lying on the floor with your knees bent and your feet flat on the ground.
In other languages Italiano: Fare i Crunches. Deutsch: Bauchpressen machen.
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