Basic crunch exercise guide

Crunches only target your abs, so they are not a functional core exercise. Crunches can be hard on your back and neck, and may not be safe for everyone. If you are looking to lose belly fat and get great abs, crunches are the perfect exercise.

The crunch is a classic core exercise. It works your abdominal muscles specifically, not your entire body. While crunches are a popular core exercise, they aren't safe for everyone. They can put a lot of stress on your back and neck, and they only work your abdominal muscles and not your other muscles.

In this article, we will look at the pros and cons of crunches and how to perform basic crunches with proper form.

Pros and cons of crunch exercises

While crunches have many benefits, they also have some disadvantages. It is important to consider these factors before performing the exercise.

 

Advantage

1. Isolate the abdominal muscles. Crunches only work the abdominal muscles. This is helpful if you are trying to get six-pack abs.
2. Can be done without gym equipment. As a no-weight exercise, crunches can be done anywhere.
3. Beginner Friendly. Overall, crunches are ideal for most beginners.

Disadvantages

1. Targets only your abs. Crunches don't work your obliques or other core muscles, so they may not be the best exercise if you're looking to strengthen your entire core.
2. Risk of back and neck injury. Your spine will be flexed while doing crunches. This can put strain on your back and neck and increase your risk of injury in these areas.
3. Possibly unsafe for older adults. Because of the bending involved in performing the exercise, it may be unsafe for older adults, especially those who have had a history of back or neck injuries.

How to do basic crunch exercises

Standard crunches are performed on the floor. For more comfort, you can do them on an exercise mat or yoga mat.

To do crunches:

1. Lie on your back. Place your feet on the floor, hip-width apart. Bend your knees and place your hands on your chest. Contract your abdominal muscles and inhale.
2. Exhale and lift your upper body, keeping your head and neck relaxed.
3. Inhale and return to starting position.

Safety Tips:

1. Use your core to lift your upper body. If the movement originates from your head or neck, you increase your risk of injury.
2. Move slowly and in a controlled manner. Quick movements will not work the muscles properly.
3. You can place your hands behind your head, but this can strain your neck. It is best to try this hand position after you have mastered the correct posture.

 

Bicycle crunch exercise

Bicycle crunches are an intermediate version of the basic crunch. They work both the abdominal and oblique muscles.

To do bicycle crunches:

1. Lie on your back. Bend your knees and place your feet on the floor, hip-width apart. Place your hands behind your head, elbows pointing out.
2. Brace your abs. Raise your knees to 90 degrees and lift your upper body up. This is your starting position.
3. Exhale and rotate your torso, bringing your right elbow and left knee toward each other. Simultaneously straighten your right leg. Pause.
4. Inhale and return to starting position.
5. Exhale. Move your left elbow to your right knee and straighten your left leg. Pause. This completes 1 repetition.
6. To avoid straining your muscles, keep your lower back on the floor and your shoulders away from your ears. Rotate from your torso rather than your neck or hips.

Is there a safer way to do crunches?

This crunch variation is safer than the traditional crunch. It supports your lower back while maintaining a neutral position. It also puts less stress on your upper back and neck.

To perform sit-ups more safely:

1. Lie on the floor. Bend your knees and place your feet on the floor. Place your hands under your lower back and straighten one leg.
2. Contract your abs and inhale. Using your torso, lift your head and neck a few millimeters off the floor, keeping your neck straight. Pause.
3. Return to starting position.