The crunch is a classic core exercise. It specifically trains your abdominal muscles, which are part of your core. Your core consists not only of your abs. It also includes your oblique muscles on the sides of your trunk, as well as the muscles in your pelvis, lower back, and hips. Together, these muscles help stabilize your body. While the crunch is a popular core move, it isn’t safe for everyone. It can place a lot of stress on your back and neck, and it only works your abs, not the other muscles in your core.
HOW TO DO
- Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.
- Exhale and lift your upper body, keeping your head and neck relaxed.
- Inhale and return to the starting position.
- Repeat the entire process, performing between 10 to 100 reps for about six sets. Remember to maintain your posture and avoid slouching or twisting your toes outward.
TARGET MUSCLES
ADVANTAGES
- Isolates the abs. Crunches exclusively work the abs. This is helpful if you’re trying to get a six-pack.
- Can be done without gym equipment. As a bodyweight exercise, the crunch can be done anywhere.
- Enhances flexibility. A study found that plyometric exercises make your body more flexible.
- Beginner-friendly. In general, crunches are ideal for most beginners.