Crunches are a classic core exercise that targets the abdominal muscles, which are part of your core, including the oblique muscles on the sides of your trunk, as well as the muscles in your pelvis, lower back, and hips
. There are several variations of crunches, and they can be performed anywhere as a bodyweight exercise
. Some benefits of crunches include:
- Strengthening and toning the abs
- Improving core stability
However, crunches have some drawbacks:
- They only target the abs, not the obliques or other core muscles
- They can place a lot of stress on your back and neck, increasing the risk of strain or injury
To perform a basic crunch, follow these steps:
- Lie flat on your back on an exercise mat, with your knees bent and feet flat on the floor, about hip-width apart
- Cross your arms over your chest or place your hands on the sides of your head
- Inhale, then exhale as you lift your shoulder blades off the floor in a fluid movement, tightening your abs at the same time
- Hold your position for 1-2 seconds before slowly lowering yourself back down to the floor
- Inhale while you return to your starting position
For beginners, it is recommended to start with a modified version of the crunch, such as a "beginner crunch" exercise, which engages both your abs and pelvic muscles but doesn't strain your back and neck
. As you progress, you can explore other variations of crunches to target different muscle groups and add variety to your workout routine
