Crunches
September 20, 2008
Crunches are a set of workout recommended by the trainers as a less intense form of sit-ups. It is good to follow different crunches for different muscles.
Usually, sit-ups lay stress on stretching the sternum down to meet pelvis. These muscles run from the lower back to the front of the thighs.
Swiss balls are being commonly used in most of the gyms. These are used for abs training during which crunches and cross crunches are followed using the Swiss ball.
It allows you to lie on the floor at the end of an extremely strenuous crunch or workout.
But it is a fact that crunches help only to tone the abs. It does not help to get rid of the flaps on the ab muscles. You can only get rid of this fat by some forceful aerobic exercises, brisk walking running etc. It should be done at least 30 minutes, 3 to 4 times within a week.
Crunches impact the abs and the lower back. You can exercise 2 to 3 sets with 15 to 20 reps in each set. Then lie down facing upwards on the ball, and placing the hands at the back of head. Now, you have to leisurely curl your ribcage towards the hips and come back to original position.
Crunches have a common flaw that is to pull oneself back to the sitting posture, use the hips and not your abdominal muscles. Crunches target the abdominals by means of body weight only. Lie on the floor on your feet down. Position hands across chest and raise your torso or upper body by 30 degrees angle. .
In case of crunches for the abdominal, one should practice at least 3 sets with 25 to 50 repetitions and Squats of around 3 sets with around 10 repetitions.
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