In addition to sit-ups and planks, there are a number of other exercises that can help you overcome a distended stomach. One of them is the crunch.
The crunch movement is one type of exercise that is believed to be able to train and strengthen the abdominal muscles. For those of you who want to try it, first consider the various benefits and the right way to do it below.
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6 Benefits of stomach crunches
It is important for us to strengthen the muscles in the stomach. The reason is, that this muscle can help stabilize the body during activities.
By doing abdominal crunches regularly, these muscles can be trained and become stronger over time.
From getting rid of a distended stomach to relieving back pain, here are the benefits of crunches that shouldn’t be underestimated.
1. Overcoming a distended stomach
One of the benefits of the stomach crunch movement that is quite promising is overcoming a distended stomach.
Quoted from Live Healthily, ice crunch can’t burn belly fat. However, this movement can make the stomach look flatter and formed so that a distended stomach can be overcome.
To achieve these benefits, you also need to burn belly fat by following a healthy and balanced diet coupled with cardio exercise.
2. Strengthen the abdominal muscles
Just like any other abdominal exercise, crunches can strengthen the various muscles in your stomach. This movement can train the muscles in the abdomen to be able to work together so that the stability of the body is maintained.
Keep in mind, that the muscles in the stomach are muscles that are quite reliable by the body when carrying out daily movements, such as sitting, walking, lifting things, to exercising. By strengthening the abdominal muscles, this activity can feel easier to do.
3. Improve posture
The crunch movement not only strengthens the abdominal muscles but is also believed to improve posture when sitting and standing.
It should be understood, that good posture is considered able to reduce muscle pain in the back and prevent muscles from becoming tired quickly.
4. Burn calories
To achieve the ideal weight, you need to burn calories in the body. One effective way to burn calories is to do crunches.
However, the number of calories you burn while performing crunches will be based on several factors, such as your age, how much muscle you have, how long the crunch was performed, and your overall fitness level.
Crunch is not able to burn calories as much as cardio exercise. However, this movement can still help you reduce the number of calories in the body.
5. No equipment is needed
One of the advantages of abdominal crunches is that they do not require any equipment. You just need a flat surface to lie on.
This means that you can do this move anywhere, whether at home or at the gym.
6. Relieves back pain
Having weak abdominal muscles is believed to increase the risk of low back pain and muscle injury. Crunch is believed to relieve and speed up the healing process of back pain.
However, if you have back and neck injuries, it’s best to talk to your doctor before trying crunches. This is done so the doctor can tell if you can do crunches or not.
Types of abdominal crunches and how to do them
There are several variations of abdominal crunches that you can try at home.
- Basic crunch
- Ensure that your feet are level on the ground and spaced hip-width apart.
- Place your hands on your chest and bend your knees. Inhale while tightening your stomach.
- Exhale and lift your upper body. Make sure your head and neck remain in a relaxed position.
- Finally, take a deep breath and return to your starting posture.
- Bicycle crunch
- Place your hands behind your head and point your elbows outwards.
- Tighten your abs, lift your knees to 90 degrees and lift your upper body.
- If you have, now it’s the turn of the left elbow and right knee that are moved in the same direction.
- Inhale and return to the starting position.
- Crossover crunch
- Bend the knees and place both hands behind the head with elbows wide open.
- Bend the knee of your right leg and place your left foot on it.
- Tighten your abs and lift your torso toward your left leg.
Make sure you have consulted with your doctor before doing the various abdominal crunches above. If necessary, check with an exercise professional or personal trainer at the gym to find out how to do crunches properly.