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Whether you’re a fitness freak or are trying to get back in shape after a hiatus, there are many advantages to doing crunches. They’re basically exercises that work on toning, defining, and strengthening your abdominal muscles. They’re like sit-ups, except that you lift only the upper half of your torso off the ground.
How to Do Crunches The Right Way?
A great place to begin is to know your body and where you stand in terms of fitness and stamina. It’ll help you decide the starting point of your workout regimen. There are different types of crunches for abs that can get rid of belly fat and give you a flat, toned piece-of-art to show off with pride!
1. Regular Crunches
These are the simplest and most basic of the lot, and help to get rid of upper belly fat.
Step 1 Lie down on the ground with your hands at the back of your head.
Step 2 Sit up while putting pressure on your stomach muscles.
Step 3 Go back to step 1 for reps.
2. Reverse Crunches
Reverse crunches target the lower abs. They’re also less stressful on the neck and back muscles than regular crunches.
Step 1 Start by lying flat on your back with your knees bent.
Step 2 Lift your feet toward the sky as you curl your hips off the ground.
Step 3 Slowly lie back down and repeat the cycle.
3. Twist Crunches
This exercise is just what the name suggests. You move to your side instead of rising straight. It helps slim the sides of the waist.
Step 1 Begin the twist crunch by lying on your back with your hands behind your head.
Step 2 Lift your upper torso and bring your left elbow toward your right knee.
Step 3 Go back to step 1 and reverse your position, bringing your right elbow to your left knee.
You can increase the intensity of floor crunches by trying out full body crunches where you bring your knees up while crunching, and using an exercise ball to lie upon. Remember to go slow and make gradual, controlled movements. Jerky motions may injure you. Also, make sure that the crunching action comes from your abdominal muscles and not your neck.
A smart tip for doing crunches for women is to remember that muscle endurance builds up slowly once you start working out. The best way to do crunches also involves taking due care of your posture to avoid unnecessary pain and sprains. Go slow and let each muscle experience the complete cycle of isolation (or ‘crunch’) to maximise the benefits of crunches.
*This article has been certified by Gold’s Gym experts.