Ab crunches are one of the most common and widely practiced abdominal exercises. It primarily works the rectus abdominal and oblique muscle. Abdominal crunches are great when it comes to getting six pack abs, flat stomach and lose the embarrassing jiggly belly fat.
Most of us have seen bodybuilders, professional athletes and celebrities do crunches to tone their abdominal muscles, lose belly fat, improve balance and getting prepared for sports activities. Though this exercise is quite easy but needs to be done in the right manner for its optimal effects to be seen. Moreover, doing this wrong can also lead to neck and back injuries.
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Benefits of Abdominal Crunches
- Abdominal Crunches are a sort of exercises that use a relatively small range of motion and tone your abs while strengthening your core.
- Crunches are an excellent way to tone and tighten the excess flabby skin that may result from an excessive fat accumulation.
- As a core training exercise, these simple movements help improve your balance by strengthening your abdominal muscles.
- Crunches are beneficial for several sports activities, including yoga, martial arts, and other callisthenic exercises.
- If you want a quick, midday activity, they are convenient because one can do them in their own home or even at work.
- Rectus Abdominis
- Transversus Abdominus
- External Obliques
- Internal Obliques
- Tensor Fasciae Latae
- Rectus Femoris
How to Do Abdominal Crunches?
- Lie on the ground in a prone position i.e. on your back and take a deep breath.
- Bend your knees with your feet on the floor and place your hands on both sides of your head to support its weight. This is the ideal starting position for an efficient abdominal crunch.
- Elevate your upper body with your face pointing toward the ceiling while holding your feet firmly planted on the ground during the exercise.
- Try to strengthen your abdominals while lifting up. Breathe out, hold for a moment and then inhale as you return to the starting position.
- Start by doing three sets of 10-15 crunches and increase the number once you get comfortable.