The crunch is a classic exercise for a reason: it effectively tightens and tones abdominal muscles, leading to a flatter stomach and a sleeker overall midsection. However, doing hundreds of basic crunches isn't as useful as mixing up your workout with variations on the move, as well as some cardiovascular exercise.
Basic Crunch
A basic crunch works your upper abdominals and helps strengthen some of the body's core muscles. MayoClinic.com recommends doing the move with your knees bent at a 90-degree angle, your feet flat up against a wall and your hands crossed on your chest. Before you begin the move, tighten your abdominal muscles and attempt to keep them that way throughout the exercise. Breathe in, and when you exhale, crunch upward, originating the movement from your core. Keep your eyes on the ceiling and your neck neutral. Exhale as you move back down.
Variations
Crunch variations add an extra element of challenge for abs, as well as obliques and other core muscles. Try the reverse crunch or double crunch, which targets lower abdominal muscles in addition to upper abs. Russian twists, in which you stay in a crunch position and move from side to side, and bicycle crunches require twisting motions that work the oblique muscles and help shape and define the waist. Circle crunches are a way to work inner core muscles in addition to just abdominals.
Equipment
One of the biggest benefits of core and abdominal exercises is that you don't need any equipment to do them. However, if you're willing to spend a few dollars to outfit your home gym, you can add greater resistance elements to your exercises and work toward achieving results more quickly. Three pieces of equipment that will prove most useful for ab exercises are dumbbells, stability balls and medicine balls. By holding a dumbbell or medicine ball as you perform crunches and twists, you'll force your abdominals to work harder to maintain stabilization. The American Council on Exercise notes that stability balls, in addition to toning core muscles, work to improve posture and balance.
Considerations
If you are overweight or carry around some extra belly fat, it's important to realize that core exercises alone won't help you drop those pounds. MayoClinic.com notes that aerobic activity is necessary to burn abdominal fat and can burn more calories per hour than strength exercises. According to the clinic, an hour of weightlifting burns about 220 calories for a 160-lb. person, but an hour of jogging at 5 mph burns nearly 600. For the best physical results, supplement your core routine with regular at-home cardio sessions. Try exercise DVDs, jogging in place, jump rope, biking or walking around your neighborhood, or doing calisthenics. Finally, remember to check with your doctor before starting any new workout routine.
References
- MayoClinic.com: Slide Show - Core Exercises - Abdominal Crunch
- ACEFitness.org: Strengthen Your Abdominals With Stability Balls
- MayoClinic.com: Core Exercises - 7 Reasons to Strengthen Your Core Muscles
- MayoClinic.com: Exercise for Weight Loss - Calories Burned in 1 Hour
- ACEFitness.org: Exercises for Abdominals
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