Crunches for Abs: A Simple Guide to Stronger Core Muscles at Home
If you are chasing stronger abs and a spine that is more supported, then abs may be the best exercise for you, and they are definitely not outmoded. In fact, with a little more attention to the technique and the addition of a few smart variations, crunches can be really multifunctional. Your posture can improve, your back can be more secure, and your general fitness will be on the rise through them.
The Relevance of the Exercise Crunches
We know very well that crunches are not a really modern movement by any means. Let’s not be misled by their unexaggeratedness, though. If performed correctly, crunches let your rectus abdominal muscles pump like never before and also work the deeper core muscles, which almost entirely stabilize your body. A powerful core does not only serve the purpose of being presentable. Your body’s strength and energy reserve come from it, and it allows you to get up, turn, walk with the right posture, and also, you can get rid of the pain in walking.
Also, if you want to have beautiful abdominal muscles remember that strength is half the job. The other half involves your diet and the amount of physical activity you do during the day which play a major role in showing those muscles.
Step-by-Step Process for Correct Crunches
First and foremost, let’s be honest: not so many people perfect the way they do crunches. They jerk their necks, hurt their lower backs, and rely on the power of the muscle. Here’s a much better approach to the whole thing:
- Lie flat on your back, knees bent, place feet flat on the floor
- Position your hands either behind your head or fold them across your chest
- Hold your abdominal muscles tight
- Raise up the upper part of your back from the floor while the base of your back remains just as it was at the start
- Stop at the top, and then the return should be back slowly to the beginning position
Keep your neck relaxed, don’t look at your knees, and focus on your abs being tight, not simply going through motions. One easy-to-perform movement may pose some danger. Here’s the list of typical mistakes people make that make their crunches less helpful:
- Tugging your neck: Don’t let your hands be the main support here; use them just for this purpose and keep your head slightly off the ground but don’t look ahead/forward.
- Arching your lower back: Keep your spine in a neutral position (among other things leaning on your tailbone) and your abs flexed throughout the motion’s range.
- Rushing the reps: The key here is a slow pace. Quantity loses to quality each time.
In case you feel awkward when doing sit-ups or have had any back issues, seek a meeting with a coach or a doctor before they become your daily routine. In regularly changing our workout routines, we come to engage and activate different muscles in the body.
3 Crunch Variations to Fire Up Your Core
Most of us think that we don’t have much choice except to do traditional crunches. So, here are three unique types of the same exercise, which are good enough to spice up your home exercise routine, while at the same time, providing a serious workout for your muscles.
1. Sumo Squat Side Crunch
With this exercise, your entire body is at work. Your legs should be wide apart and your toes a little outward. Sit in a squat position and as you rise up, move your left elbow towards your left knee. Repeat with the other side. This is very effective for toning your hips and legs as well as your waist.
When you are able to do the exercise comfortably, use a lightweight pair of dumbbells to elevate.
2. Standing Overhead Side Bend
Hold a weight above your head with two hands and keep your spine at a normal length. In each of the two directions, you slowly bend over, then straighten up while bending the other way. In these exercises, your sides are being worked on and the posture of your body is getting more aligned each time you bend.
3. Frog Crunch
This one does give your core a good workout, doesn’t it? Lie on your back, bring the soles of your feet together, with knees dropping, and do the crunches up by bringing your elbows towards your knees. With this different move, you work simultaneously your abs, thighs, and hips.
Are Crunches Worth Your Time?
Crunches are still part of a good core workout, particularly when mixed up with functional variations and good technique. They are easy to learn, efficient, and can be done at home without any problem at all.
Remember, abs exercises are not done only in the gym. Your diet, stress levels, sleep, and movement throughout your body all influence each other. Therefore, the next time you consider not doing sit-ups, do one of the 4 options that I have provided you instead — your midsection will be grateful.
