Crunches are intended to tone the core muscles of the body. As an effective form of exercise, you should take a close look at crunches’ benefits and how to perform them properly.
The exercise helps boost the core muscles, improve posture, and enhance the muscles’ flexibility and mobility. When you engage in this type of exercise, the rectus abdominus and the oblique muscles are tightened.
Although not 100% effective in cutting down fat from the body, the exercise will build muscle mass and improve your body’s ability to burn fat effectively. Additionally, the density of your muscles will be enhanced.
Doctors, physical therapists, and fitness experts agree that there are several benefits associated with performing crunches.
Some of the benefits you will gain if you do crunches include the following in your workout routine.
Crunches will not provide you with any benefits and might harm if you do not perform it correctly. I recommend moving through each repetition at a steady pace in getting the best results.
Try concentrating on your abs’ anatomical function as a connector of the ribs and pelvis, so you will draw these areas together while performing crunches.
Remember that executing crunches properly is harder than it looks. I strongly urge you to avoid these errors so your exercise will be as effective as possible.
I will share below some of the common mistakes that you should avoid while performing crunches.
This will strain on your neck. Make sure that the movement starts in your abs, not from your head. I suggest placing your fist under your chin to keep your neck in the right alignment and not moving.
As a subtle movement, simply lift your shoulder blades a few inches off the floor. If you will jerk your shoulders up, it adds momentum and lessens the effectiveness of the exercise. Remember that it takes time to establish strength in your abs, so try to take your time and perform the move steadily.
It might be easy to allow your shoulders to fall to the floor, but an effective approach that I will share is to keep the tension on your abs during the exercise. Avoid completely relaxing the shoulders onto the floor.
It was recommended to flatten your back against the floor during the entire movement in the previous years.
Today, it is better to maintain a neutral spine. It merely means that your spine is in the strongest position to support you. A quick technique to find it is to rock your pelvis back and forward and allow your pelvis to relax somewhere between the two extremes.
In case your back arches excessively, it is a sign that your abs require time to build up strength. I suggest supporting your feet on a step or platform to provide your back with some support.
For those who have neck or back problems, it might be best to consult your doctor or physical therapist first on whether crunches are suitable for you.
If the exercise is not performed correctly, it can lead to the spine’s compression and strain the neck.
Crunches must be avoided after the first trimester of pregnancy as soon as the belly expands.
Crunches can effectively engage the abdominal muscles. It is a recommended exercise that you can include in your workout routine.
With the steps on how to perform crunches, the benefits you will gain, and other useful tips that I shared, you are on the way to perfect crunches in no time.
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