Hey there, workout fiends! Are you looking to improve the look and feel of your abs?
While the “dad bod” has certainly gained popularity, that coveted “six pack” hasn’t
lost its relevance. Let’s talk today about crunches. While many of us resort to doing
this workout, is there more to them than meets the eye?
Crunches are one of the most popular ab exercises around. But what’s the proper way to do
them? How many calories can you burn? Can they actually flatten your stomach, or is
that a myth? We’re talking all that AND more. But let’s kick things off with...
The Difference Between Crunches and Sit-Ups
For many ab enthusiasts, it comes down to a choice between sit ups and the almighty
crunch. While there is a significant difference, many people have come to believe that crunches
are just an easy way of doing sit-ups. That couldn’t be further from the truth!
When sit-ups are done, they work a variety of different muscles. Not only are your abs
fighting for their life, your chest, neck, lower-back and lower-legs are also put to
the test. Crunches on the other hand, specifically target your abdominals. They are exclusive
to your core.
But which one is more popular? Well it depends on what exercise goal you are trying to achieve.
If you are in a hurry and trying to work multiple muscles all at once with a single exercise,
you’re probably going to go with sit-ups. If you want a hard workout that pushes your
abs to the limit, crunches are the way to go. But before you go rushing to your workout
mat, you may want to listen to this...
How To Do a Proper Crunch
In order to get it right, you must first lay your back on the floor-- That line about the
workout mat was no joke. You’re going to want some kind of soft cushioning behind you
for this exercise. This way, you’re comfortable while leaving your comfort zone.
The next step is to make sure that you have your legs bent at the knees with your feet
planted against the ground. Picture a person with their feet surgically attached to a floor.
Scary as it may seem, it’s necessary that your feet stay firmly pressed against the
surface of the ground. Make sure they are also a shoulder’s width apart from each
other.
Place your hands behind your ears. If you are uncomfortable with this position, the
next best thing would be to cross them over your chest. When you are ready, raise your
head and shoulders off of the floor. For the maximum benefit, do this movement slowly.
You will also want to keep your head in a stable position. This is so you are placing
pressure on your ab muscles while keeping other parts of your body from being hurt.
Once you feel like you can come back down, slowly lower yourself back to your starting
position. As for the amount of reps, well it varies. If you’re trying to keep it basic,
3 sets of 10 - 12 reps will do. If you’re looking to go above and beyond, you can do
plenty more. Some recommend 50 crunches. Others say to go for that dreaded hundred. There
are other types of crunches out there. Let’s talk about them.
But before we continue, are you looking for more workouts? Perhaps you’d like our video
on 7 Exercises To Relieve Your Knee Pain.
Also, if you happen to have a new baby, click on our clip discussing Toxic Chemicals That
Can Be Found In Baby Food.
Let’s continue our chat on the realities of doing crunches.
Types of Crunches
The human body contains four main abdominal groups. The external oblique muscles, internal
oblique muscles, transversus abdominis and rectus abdominis. The basic crunch exercise
works your rectus abdominus. This is the most prominent of the four main ab muscles, and
helps to form what is commonly known as the “six-pack”. This is the type of crunch
we already walked you through a minute ago.
Another popular method includes the vertical leg crunch. This is where you lay on your
back with your legs pointed up towards the ceiling. From here, you are to slowly lift
your head and shoulders off the floor. The purpose of this position is to increase the
intensity of the exercise and to work your external obliques. Perhaps this is an exercise
you can advance to once you are comfortable with the basic format.
Have you heard of the bicycle abs? It’s not some complex exercise that you need to
practice. It’s pretty similar to how it sounds. Bicycle crunches begin in the same
position as other crunch exercises, only there’s a twist half-way through…. Literally! Holding
your hands behind your head, you are to pull your shoulder blades back, raising your knees
to a 90 degree angle. Your feet will be several inches above the floor.
While breathing, gently move your legs the way you would be riding a bicycle. One knee
is pushed towards your armpit, while the opposite leg remains in a straight line. At the same
time, you are rotating your torso so your elbow is touching the knee on the opposite
end. Repeat the same motion on the other side once you are ready.
By doing bicycle crunches, you are working your entire core. This means obliques, rectus
abdominis and transversus abdominis. It is suggested that you complete three sets of
12 - 20 reps in each session.
Pretty interesting stuff, right? We’re leaving a detail out though. One that’s a little
important.
How Can Crunches Help You Lose Weight?
Aside from helping you obtain your dream set of abs, many opt to do crunches when first
attempting to lose weight. But there’s more factors that play into this then we believe.
The amount of calories that you burn depends on things like your current weight, body type
and the intensity of the workout. For example, if you weigh around 200 pounds and stand at
6 feet, chances are you can burn close to 35 calories after doing crunches for 5 minutes.
A smaller woman, who weighs around 150 pounds can burn up to 46 calories in five minutes.
But this can only be managed, if she’s doing her chosen crunches at a fast pace. If you
continue at a quick and stressful speed for over ten minutes, you can burn close to 100
calories.
When starting a regular routine of crunches, it’s best to not do them every day. Like
any muscle, they need time to rest. In fact, a study done in 2015 showed that completing
one session a week is enough to stimulate the abdominal muscle endurance in untrained
male and female adolescents.
So if you’re a beginner with crunches, this is interesting information to hold on to.
And while there are positive aspects to doing crunches, we need to take a look at the full
picture. After all, we are seeking the TRUTH! This leads to a big question.
Are Crunches Really Worth It?
While this workout is surely a popular one among many exercise junkies, a debate has
raged on as to whether or not they work. Certain members of the medical community have even
argued that the workout is harmful! Researchers have stated that while crunches do have benefits
on your core muscles, the damage it can cause to your lower back might not be worth the
effort.
As it turns out, doing crunches can cause your lower back to experience severe pain.
Some medical experts have gone as far as to suggest avoiding them. I know, at this point
many of you are probably sitting confused. You may be asking, “Well I thought crunches
help flatten your stomach.”
That’s the tricky part. Crunches do indeed have their benefits. They work to tighten
your muscles, helping form strong abs. But they are not the most complete ab workout.
While sit-ups target a diverse group of muscles throughout the body, crunches isolate the
muscles within your abdominal region.
Some people who do crunches are not in it for the abs. Many of them are looking to cut
fat. This is where you may be disappointed. Reducing fat is an effort that requires a
little more than crunches. You see, fat loss is something that happens throughout the entire
body. You can’t just lose fat in one specific region.
If your goal is to drop weight and look healthier, you may want to start by cutting your calorie
intake. The average adult woman requires around 2000 a day, while the average man about 2500.
When dropping calories, aim for about 500 less each day. If you would like to add a
workout, sit-ups are likely to work better in this case.
So while crunches do work, their effects are limited. But hey, if you’re going for that
six-pack, don’t let me stop you! Just pick the type of crunch you want to do and get
your form down correctly!
Do you do crunches? Would you consider it after watching this video? Let us know in
the comments below. We would love to hear from you!