How to do crunches at home: Those ripped ab muscles of your favorite actor or athlete are the result of a lot of sweat and effort, as well as hundreds of crunches. It is one of the finest exercises for strengthening the upper rectus abdominis since it puts pressure on your core muscles while simultaneously burning fat.
Equipment required: A mat (optional)
Sets & reps: 3 sets of 20 to 25 reps each
Intensity: Low (beginner)
How to do crunches?
- With your knees bent, lie on your back on the mat or the ground.
- Now elevate your upper body approximately a third of the way off the ground.
- Curl your upper body upward to build tension in your upper abs.
- Hold for a few seconds before slowly returning to the beginning position. This is one repetition.
Tips: As a beginning, avoid lifting your entire body because this will target your entire rectus abdominis muscle. To begin, attempt to lift your chest and back in order to feel the stress in your upper abs.
Pros: Extensive muscle isolation
Crunches, like sit-ups, help you gain muscle. However, unlike sit-ups, they focus exclusively on the abdominal muscles. Due to the strong muscle isolation, they are a popular workout for individuals attempting to achieve six-pack abs.
This also makes them excellent for developing the core, which comprises the muscles of the lower back and obliques. This can help you maintain a more stable balance and posture.
Cons: Exclusive to the core
While a strong core is unquestionably beneficial to overall fitness, it is not always conducive to daily motions. Additionally, like sit-ups, crunches are beneficial for muscular development but do not burn fat.
Another factor to consider is your present level of fitness. Crunches gradually strengthen the abdominal muscles, but might result in substantial back pain for beginners. If you decide to incorporate crunches into your training program, begin with a set of 10 to 25 and gradually add another set as your strength increases.