How to do crunches for men | Crunches | abs workout | king Fitness Pro | Home abs workout | proper crunches .
The crunch is a classic core exercise. It specifically trains your abdominal muscles, which are part of your core.
Your core consists not only of your abs. It also includes your oblique muscles on the sides of your trunk, as well as the muscles in your pelvis, lower back, and hips. Together, these muscles help stabilize your body.
While the crunch is a popular core move, it isn’t safe for everyone. It can place a lot of stress on your back and neck, and it only works your abs, not the other muscles in your core.
In this article, we’ll look at the pros and cons of doing crunches, and how to do the exercise with good form. We’ll also explore alternative exercises that may be safer and more effective at working your core muscles.
The pros
Isolates the abs. Crunches exclusively work the abs. This is helpful if you’re trying to get a six-pack.
Can be done without gym equipment. As a bodyweight exercise, the crunch can be done anywhere.
Beginner-friendly. In general, crunches are ideal for most beginners.
The cons
Only targets the abs. The crunch doesn’t engage the obliques or other core muscles, so it may not be the best exercise if you’re looking to strengthen your entire core.
Risk for back and neck injuries. Your spine flexes during crunches. This may put strain on your back and neck, and increase the risk of injury in these areas.
Potentially unsafe for older adults. Due to the flexing that’s required to do this exercise, it may not be safe for older adults, especially those who’ve had a back or neck injury.
The standard crunch is done on the floor. To make it more comfortable, you can do it on an exercise or yoga mat.
To do a crunch:
Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.
Exhale and lift your upper body, keeping your head and neck relaxed.
Inhale and return to the starting position.
Safety tips:
Use your core to raise your upper body. If the movement comes from your head or neck, you’ll increase the risk for injury.
Move in a slow, controlled manner. Rapid movements won’t engage the right muscles.
You can place your hands behind your head, but this can strain your neck. It’s best to try this hand placement after you’ve mastered the proper form.
The bicycle crunch is an intermediate version of the basic crunch. It works both the abs and obliques.
To do a bicycle crunch:
Lie down on your back. Bend your knees and plant your feet on the floor, hip-width apart. Place your arms behind your head, pointing your elbows outward.
Brace your abs. Lift your knees to 90 degrees and raise your upper body. This is your starting position.
Exhale and rotate your trunk, moving your right elbow and left knee toward each other. Simultaneously straighten your right leg. Pause.
Inhale and return to starting position.
Exhale. Move your left elbow to your right knee and extend your left leg. Pause. This completes 1 rep.
To avoid strain, keep your lower back on the floor and shoulders away from your ears. Rotate from your core instead of your neck or hips.
Is there a safer way to do a crunch?
The following crunch variation is safer than traditional crunches. It works by supporting the lower back while keeping it in a neutral position. It also puts less strain on your upper back and neck.
To do a safer version of the crunch:
Lie down on the floor. Bend your knees and plant your feet on the floor. Place your hands underneath your lower back and extend one leg.
Contract your abs and inhale. Using your core, raise your head and neck a few inches off the floor, keeping your neck straight. Pause.
Return to starting position.
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