Crunches

Crunches are a type of ab exercise that targets the rectus abdominis, or the "six-pack" muscles. For it, lay down on yoga mat, depending on which type of crunches you are going to perform, bend your knees. Put your feet in flat position on the floor. Bring your hands behind your head and cross your fingers, very gradually with light force lift off your shoulders from the ground meanwhile focus on contracting your abs muscles. Gradually shift your body to the initial position. Crunches are often considered a safer alternative to sit-ups, which can put strain on the neck and lower back.

Types of crunches

Crunches are always considered by fitness experts as most effective exercise in toning your core muscles as well as strength. There are many different types of crunches that you can do, each with their own benefits. Here are 5 of the most popular types of crunches:

1. Standard crunches 

This is the most basic type of crunch and the one most people think of when they hear the word “crunch.” To do a standard crunch, place your hands behind your head or crossed in front of your chest after lying on your back, feet on floor, and bending your knees and flat. Contract your abs and raise your torso off the floor, then slowly lower back down. Repeat for 10-15 reps.

2. Oblique crunches 

These work your side abdominal muscles and help to give you a more defined waistline. Oblique crunches target the sides of the abdominals (the obliques) and are done by lying on your back with both knees bent and feet flat on the floor. Place one hand behind your head and keep the other hand on the floor beside you for support. Contracting your obliques, repeat the step.

3. Seated crunches

These are perfect for beginners or those with back or neck pain, as they put less strain on these areas. They still provide a good workout for your stomach muscles though! To do a seated crunch, start by sitting on the edge of a chair or bench with your feet flat on the ground. Gently lay down to the yoga mat, bring your hand behind you head. Slowly lean back. From here, engage your abs and curl up towards your knees, keeping your lower back pressed into the bench. Gradually bring your body to the original position. Repeat for 10-15 reps.

4. Pilates crunches

These target both your upper and lower abs, giving you a complete crunch workout.  To do a Pilates crunch, lie on the yoga mat, bend your knees, and bring your feet on the floor in flat position. Place your hands behind your head and slowly lift your head and shoulders off the ground, contracting your abs as you go. Hold your position for 20-60 seconds (up to 2 minutes). Gradually bring your body back to initial position. Initially 10-20 reps are ok for you.

5. Stability ball crunches

These are a great way to make regular crunches more challenging, as you have to stability yourself on the ball while performing the move. This works your abs and core even more, resulting in a stronger stomach. Stability ball is a pre-requisite to initiate it. Sit on the ball. Then, slowly walk your feet forward until the ball is underneath your lower back. Next, place your hands behind your head and curl up, bringing your chin towards your chest. Finally, exhale as you lift your upper body off the ball and crunch up towards the ceiling.

6. Reverse crunches  

These target your lower abs and are great for toning and tightening that area. Reverse crunches target the lower abs and are done by lying on your back with your knees bent and feet flat on the floor. Place your hands on the floor beside you or crossed over your chest. Contracting your abs, lift your hips off the floor and bring them towards your chest, then slowly lower them back down. Repeat for 10-15 reps.

Advantages of crunches

There are many reasons to love crunches - they're an effective way to tone your stomach, they're easy to do at home with no equipment needed, and they can be done in short bursts which makes them perfect for busy people. But what are the real advantages of crunches? Here are 5 reasons why you should make them a part of your workout routine:

1. Crunches target your rectus abdominis muscle - this is the "six pack" muscle that gives you a defined stomach.

2. Crunches help to improve your posture by strengthening your core muscles.

3. Crunches can help to prevent back pain by strengthening the muscles in your lower back.

4. Crunches burn calories, so they can help you to lose weight or maintain a healthy weight.

5. You can do crunches anywhere, at any time - all you need is a few minutes and a mat or towel to lie on.

Disadvantages of crunches

Crunches are a type of exercise that can help to tone and strengthen your abdominal muscles. However, there are also some disadvantages to doing crunches. Here are 5 of them:

1. They can be hard on your back and neck. If you have any existing pain in these areas, crunches can make it worse.

2. They can also cause pain in your hips and legs if you don’t do them correctly.

3. Crunches can be boring and monotonous after a while, making it tough to stick with them as part of your workout routine.

4. You might not see results from doing crunches alone – you need to combine them with other exercises and a healthy diet in order to lose weight and tone up your whole body, not just your abs.

5. Finally, crunches require time and effort to master – if you’re looking for a quick fix, they’re not the exercise for you.

Conclusion

Fitness experts always give special consideration to the crunches when it come to the matter of core strength and core muscles toning. They are also a very versatile exercise that can be done in many different ways to target different muscle groups. Crunches can be done with or without weights, and there are many variations that you can do to keep them interesting. Some people even use them as a form of cardio! So if you're looking for an effective, convenient way to tone your stomach and improve your overall health, start doing crunches today!