Want to learn how to do crunches? You’ve come to the right place. Crunches are an incredibly popular exercise that targets your abs, and you can do it without requiring any equipment. Crunches will tone the belly, strengthen the core, and can help build six-pack abs. Keep reading to learn how to do this straightforward, effective exercise.
HOW TO DO CRUNCHES: A STEP-BY-STEP GUIDE
Here’s how to do a traditional crunch.
Lie down on the floor or exercise mat, with your legs bent so your knees are pointing upwards. Your feet, back, and head should all remain flat.
Place your fingertips behind your head, or you can criss-cross your arms on your chest. Whichever position you prefer, it’s important to avoid neck strain, so don’t use your hands to push your head or neck. They are simply there to rest.
Lift your shoulder blades off the floor. Keep your head and neck relaxed, but tense your abs and briefly hold the position. With crunches, your body should be only slightly off the ground (with sit ups, your upper body moves all the way to your knees).
Gently lower your upper body and return to your original position. You’ve now done one crunch.
WHAT ARE CRUNCHES?
Crunches are an incredibly popular abdominal exercise. Requiring no equipment, crunches are easy to do, great for beginners and gym pros alike, and help target the abs. Crunches are one of the most effective exercises to build six-pack abs, but you should use proper form to ensure you’re getting the most out of this tiring workout.
Here you can learn how to do a traditional crunch, however there are other variations such as the oblique crunch. Explore all of our ab and core exercises to push your workout to the next level.
WANT TO LEARN MORE?
Crunches are a popular exercise, but they often work best as part of a personalised, consistent workout regimen. If you want to learn how to incorporate crunches into your own routine, our friendly personal trainers at your local Gym are happy to discuss a fitness plan tailored to your specific goals and needs.
FAQs
“Working your abs” refers to training these 4 muscle groups. The core is a bit different. This term refers to the 360 degree stability of your midsection. So yes, the 4 abdominal muscles are a part of the core, contributing to mostly front and side stability, but there are many other muscles involved.
How to do a core day at the gym? ›
For best results, complete the routine once a day, four to five days per week.
- Bird Dog (10-15 Reps) ...
- Knees-to-Elbows in High Plank (10-15 Reps) ...
- Knees-to-Opposite Elbows in High Plank (10-15 Reps) ...
- Side Plank (20-60 Seconds) ...
- Hip Dip in Side Plank (8-15 Reps) ...
- Reach-Under in Side Plank (8-15 Reps)
“Working your abs” refers to training these 4 muscle groups. The core is a bit different. This term refers to the 360 degree stability of your midsection. So yes, the 4 abdominal muscles are a part of the core, contributing to mostly front and side stability, but there are many other muscles involved.
What exercise burns the most belly fat? ›
Exercises to Help With Belly Fat
- Walking, especially at a quick pace.
- Running.
- Biking.
- Rowing.
- Swimming.
- Cycling.
- Group fitness classes.
The most effective core exercises are dead bug, side plank, front plant, vertical leg crunches, flutter kicks, Russian twists and the hollow body hold and hang.
How do I target my core at the gym? ›
BEGINNERS AB WORKOUT
- Deadbug - 3 sets of 10 reps (on each side) Progression: Alekna or Jack Knife.
- Plank - 3 sets holding as long as possible. ...
- Reverse Crunch - 3 sets of 12 reps. ...
- Side Plank - 3 sets of a 30 second hold (on each side) ...
- Glute Bridges - 3 sets of 15 reps.
Here are our top 5 core exercises!
- Plank. The plank is a perfect start to your core strengthening journey; with minimal movement, this exercise can be adapted to something harder or easier depending on how you feel. ...
- Reverse crunch. ...
- Bird Dog Crunch. ...
- Bicycle Crunch – Sitting. ...
- Glute Bridge.
- 7 belly-flattening food tips. ...
- Eat fiber-rich foods. ...
- Incorporate probiotics into your diet. ...
- Rule out wheat allergies or lactose intolerance. ...
- Watch what you drink. ...
- Eat healthy fats. ...
- Limit salt intake. ...
- Go easy on refined sugar.
Below are some of my tips for how to abdominal belly (and other) fat.
- Take a Brisk Walk Before Breakfast.
- Start with Some Fiber-Loaded Oatmeal.
- Choose Red Fruit Over Green.
- Load Up On Avocados.
- Mix Up a Plant-Protein Smoothie.
- Power Up with Eggs.
- Drink Citrus-Infused 'Spa Water'
If you're planning to start an exercise program and wondering where to begin, start with your core first, says physical therapist Brittany Smith, DPT. People often think of the core muscles as being the abdominal muscles, but the core includes the muscles in the abdomen, back and hips, all working together as a group.
Skip the sit-ups. Sit-ups once ruled as the way to tighter abs and a slimmer waistline. Now plank exercises, in which you assume a position and hold it, are the gold standard for working your core, while classic sit-ups and crunches have fallen out of favor.
Do core and ab workouts burn belly fat? ›
Evidence shows that you can't lose belly fat by exercising your abs alone. For total-body fat loss, use a combination of aerobic exercise and resistance training, such as lifting weights. In addition, eat a healthy diet with plenty of protein, fiber and portion control — all of which are proven to help reduce body fat.
Do crunches burn belly fat? ›
While there is no single exercise that burns just belly fat, any exercise can help reduce overall body fat when done regularly in combination with a healthy diet. Abdominal exercises such as crunches or sit-ups do not specifically burn belly fat, but they can help the belly appear flatter and more toned.
How do I know if I'm doing crunches right? ›
Place your hands on the floor by your side. Inhale, contract your abs toward your spine. Exhale and lift your feet off the floor and raise your knees upward and inward toward your chest, keeping your knees at a 90 degree angle. Your hips should tilt inward to crunch your abs.
How many crunches per day? ›
Crunches build up the abdominal muscles over time, but can cause significant back pain for beginners. If you do incorporate crunches into your workout routine, it's best to start off with a set of 10 to 25 at a time and add another set as you get stronger.
Are crunches better than sit ups? ›
Sit-ups vs. crunches. Though both sit-ups and crunches can strengthen your abdominal muscles, crunches are a more targeted approach that focuses on your abs, while sit-ups work the surrounding muscles, as well. Crunches may also carry a lower risk of injury, as sit-ups can cause lower back pain for some people.
