Crunches are an effective way to lose body fat and strengthen the abdominal muscles. Although you'll need to monitor the type of foods you're eating to increase your chances of losing weight, abdominal work through crunches is a great place to start.
Significance
Athletes need strong core muscles for better balance and coordination on the playing field. If your body fat percentage is low enough, your abdominal muscles can be greatly defined. Abdominal definition shows a strong overall fitness level. Crunches also have different variations that can challenge the abdominal region. These exercises are great for calorie burning and strengthening your abs, but only when your diet is improved to incorporate more protein and lower fat content will your abs look great and you'll lose weight, according to the website Flat-Stomach-Exercise.
Standard Crunch
Website Flat Stomach Exercises explains that the standard crunch emphasizes the upper abdominals. Lay on your back and put your hands across your chest, bending your knees so your back is supported. Slowly raise your head toward the ceiling, making sure to exhale at the top of the movement. You should perform four sets of 25 repetitions. It is important that your abdominals are doing the work, not your neck muscles.
Bicycle Crunch
Another exercise for the abdominals is the bicycle crunch. The website Critical Bench explains that the bicycle crunch primarily works the oblique muscles and works the abdominals secondarily. Lay on the floor and put your hands behind your head. Do not use your hands to pull on your head at any point. Bend your knees and lift your feet off the floor so the bottom of your shoes are facing the opposite wall. Then bring your right knee into your body and come across with your left elbow to touch it. Then alternate to the right elbow and left knee. Do as many repetitions you can do with proper form. Do not race through the exercise; make sure you're dong it properly so your abs can reap the benefits.
Reverse Crunches
The website Lose Fat Belly explains that reverse crunches are an effective way to lose belly fat because the legs are not strained. After you lay on the floor, bring your feet off the floor and bend your knees. You're in the same position as you were with the bicycle crunch, except this time, your hands are at your sides and your head is flat on the floor. Bring your knees in toward your chest by lifting your lower back and buttocks off the floor. Slowly go back to the starting position. It is important not to let your feet touch the floor and to keep the knees bent throughout the exercise.
Diet
Unfortunately, abdominal exercises alone do not drop body fat. Your diet is probably the most important part of your lifestyle that affects weight around your stomach. To increase your chances of losing weight in that area, greatly limit the amount of junk food you eat. According to the website Motley Health, junk food is the greatest contributor to belly fat. Also, avoid foods made with refined flours such as doughnuts, white bread and biscuits.
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