How to Do Crunches?

Whether a gym or fitness buff, six-pack abs are among the most sought-after goals. Crunches is one of the best exercises to help shed fat from your tummy area, accentuate your abdominal muscles and bring out the toned abs. You can do crunches in the comfort of your home. But it is important to do perform this exercise cautiously to avoid suffering from any injuries and to get the desired result. Read on to learn how to do crunches step by step.

Steps to do crunches?

1. Basic Crunch

• Lie on your back, and use an exercise or yoga mat for comfort.

• Plant feet on the floor, hip-width apart, and bend your knees. Place arms across your chest.

• Inhale, contract your abs and lift your upper body while keeping the head and neck relaxed.

• Exhale and return to the starting position.

Safety Tips

• Use your core, not your head or neck, to lift your upper body and avoid injury.

• Perform movements slowly in a controlled manner for proper muscle engagement.

• Consider placing the hands behind your head, but only after mastering the correct form to prevent neck strain.

2. Bicycle Crunch

• Lie on your back, bend your knees, and place your feet hip-width apart. Arms should be placed behind the head, and elbows pointed outward.

• Brace your abs, lift your knees to 90 degrees, and raise your upper body for the starting position.

• Exhale and rotate the trunk, bringing the right elbow and left knee toward each other. Simultaneously, straighten your right leg and pause.

• Inhale, and return to the starting position.

• Exhale, move your left elbow to the right knee, extend your left leg, and pause. This completes 1 rep.

Safety Tips

• Keep your lower back on the floor and shoulders away from your ears to avoid strain.

• Rotate from your core, not your neck or hips, for a safer and more effective workout.

Pros of this Exercise

• Focuses abs workout

Crunches exclusively target the abdominal muscles, making them an effective exercise for achieving a six-pack.

• No need for gym equipment

Since it’s a bodyweight exercise, crunches can be performed anywhere without a need of any specialised equipment.

• Beginner-friendly

Crunches are generally suitable for beginners.

Cons of this Exercise

• Abs-only focus

While effective for abs, crunches neglect the engagement of obliques and other core muscles, limiting overall core strength development.

• Risk of back and neck injuries

The spinal flexion involved in crunches may strain the back and neck, increasing the risk of injury in these areas.

• Potentially unsafe for older adults

The required flexing in this exercise may pose safety concerns for older adults, particularly those with a history of back or neck injuries.