While many workout trends fade quickly, some exercises remain timeless. For centuries, activities like running, swimming, yoga, and tai chi have been popular for good reason—they work! Among these enduring exercises are classic bodyweight movements such as crunches, push-ups, and squats.
What Are Crunches?
Crunches are a well-loved core exercise similar to sit-ups but with a shorter movement range. They target your abdominal muscles effectively, making them a popular choice for many. DJ McDonough, a cardiovascular disease researcher from the University of Minnesota, explains that crunches are a form of resistance training, building strength by working against gravity and your body weight.
To perform a crunch, lie on your back, knees bent, and feet flat on the ground. You can cross your arms over your chest or place them behind your head. Gently lift your head and shoulder blades off the ground. Remember to engage your abs fully, aiming to curl your spine instead of just lifting your upper body.
Benefits of Crunches
Crunches offer several benefits. Unlike sit-ups, they specifically target your abs with less stress on your lower back. This can be a game-changer for those with back issues, as they’re easier on your spine. Personal trainer Quinn Hess points out that crunches can even strengthen your lower back, reducing injury risk.
Crunches are not just about building core strength; they can also improve flexibility and posture. Plus, they can be done anywhere—at home or while traveling.
Muscles Worked by Crunches
Crunches primarily work the rectus abdominis, which is the muscle that gives you that coveted six-pack. They also engage the transverse abdominis for core stability and the erector spinae along your spine. By modifying your crunches—like doing them on your side or adding leg movements—you can target additional muscles, such as your obliques and hip flexors, for an even more effective workout.
How Many Crunches Should You Do?
The number of crunches you should aim for depends on your fitness level. Beginners might start with three to four sets of 10 to 15 reps. More experienced individuals can work up to 100, but focus on quality over quantity.
Melanie Adams, an exercise physiologist, suggests timing rather than counting reps. Start with controlled crunches for 20 to 30 seconds, gradually increasing the duration as you build strength.
In Summary
Crunches are more than just a popular exercise; they are an efficient way to strengthen your core with numerous health benefits. They can fit into any routine, whether you’re a beginner or an advanced fitness enthusiast. As long as you’re mindful of your form and technique, you’ll be on your way to a stronger core.
For more insights on exercises that can ease lower back pain, check out this guide from the American Council on Exercise.
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