A strong core is key to fitness success, and crunches are a sure way to build strength, says Lapaix. Because crunches require you to lift your head and neck off the ground while engaging your core, you’re actively strengthening the stabilizer muscles in your trunk that are necessary for better balance, she explains. “ Balance training is one of the most important training focuses that translates to day-to-day life,” says Lapaix. Plus, since there’s no equipment needed, crunches are a simple and low-impact way to increase strength. “All movements start at your core’s center, so it’s important to have a strong stabilization point,” she explains. Crunches isolate your upper abdominals and are a highly effective way to target and tone your abs, says Lapaix. (Don't me!) Here are the major rewards you’ll see (and feel) when adding them to your workout routine, according to Lapaix. No matter how you feel about them, crunches have a lot to offer and are well-worth the burn. Inhale as your lower back down to the starting position.Keep your chin tucked, but not touching your chest (imagine holding an apple under your chin). Brace your core as you lift only your head and shoulder blades from the ground, exhaling as you rise.Place your fingertips lightly behind your ears, with elbows bent and pointing out to the side.Lie on your back with knees bent at a 90-degree angle, feet flat on the floor, and lower back down on the mat (think belly button to spine).Here’s exactly how to nail the perfect crunch from first rep to 50th, according to Lapaix. You may be familiar with the movement pattern, but proper form is extra important to maximize your workout and prevent injury. Ready to fire up your core? Here’s everything you need to know about crunches, the many variations, and how to maximize the benefits of the abs exercise, according to a trainer. The repeated spinal flexion (crunching up and down over and over) may cause more pain, studies suggest. One caveat, if you have a back or neck injury, talk with your doctor or physical therapist before doing crunches. But because crunches isolate your abdominals without putting stress on other muscles (unlike other core workouts such as planks, sit-ups, or mountain climbers), research shows they can be especially effective even in small amounts. Play icon The triangle icon that indicates to playĬrunches target your rectus abdominis muscle (six-pack) that runs along the front of your torso from your pubic bone to sternum and your obliques, according to research.
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