Why Crunches Do More than Give You Abs

Many exercise trends come and go, but some have stood the test of time. Exercises such as running, swimming, and hiking have been around for centuries, as have resistance training exercises such as push-ups, squats, and sit-ups. Naturally, this includes crunches. Let's talk about what crunches are, how to do them properly, and how they benefit you.

What Are Crunches?

Crunches are an abdominal exercise that are similar to sit-ups but with a shorter range of motion. They're considered a form of resistance training because they cause your abdominal muscles to work against gravity and your own body weight.

The best way to perform crunches is to lie on your back on a soft surface with your knees bent and your feet flat on the ground in front of you. Your feet should be roughly as wide apart as your hips. Your arms should be crossed over your chest with your hands placed on opposite shoulders. You can also place your hands on either side of your head, but do not place them behind your head. That may be a common practice when doing crunches or sit-ups, but it can lead to neck strain. Lift your head and shoulder blades off the ground, and lower your head back to a resting position. You can also introduce variable movements such as lifting your head and shoulders to one side or slowly bicycle kicking your legs, an exercise known as bicycle crunches.

As we've said before, crunches are similar to sit-ups but with a shorter range of motion. While sit-ups require you to rise to a full sitting position, crunches only require you to lift your head and shoulder blades slightly off the ground. The movement creates tension in your abdominal muscles that isn't released until you rest your head back on the ground. To get the most out of this exercise, focus on curling your spine instead of simply lifting your upper back off the ground, and try to imagine your chest touching your belly button. This will ensure that proper spinal flexion is taking place and that the target abdominal muscles are being hit.

The Benefits of Crunches

Crunches have an advantage over sit-ups in that they allow you to target your abdominal muscles more easily. The smaller movements give you more control over your momentum, which demands more endurance and greater stability from your core.

Crunches also put less strain on your lower back, which is beneficial for anyone but is especially helpful for those with previous back problems. When they're done properly, crunches can strengthen lower back muscles and reduce back pain while improving flexibility and posture. They can also be done practically anywhere; all you need is enough space to lie down on your back.

Traditional crunches - the ones where you lift your head and shoulder blades straight up and down - primarily target the upper abdominal muscles. They also strengthen the transverse abdominis - a muscle that stabilizes your core - and a group of muscles that run along your spine called the erector spinae.

You can work additional muscles with modified crunches. Doing crunches while lying on your side works your oblique muscles, as will bicycle crunches and lifting your head and shoulders to one side.

How Many Crunches Should You Do Every Day?

Those who are relatively new to working out should stick to three or four sets of 10 to 15 crunches every day, while those with more experience can work up to as many as 100 crunches. Quantity isn't as important as quality, however. If you want to get the most out of crunches, do them slowly and hold your position for a short period of time. Try for about 20 to 30 seconds. If you do them correctly, your abs should feel shaky when you end a set. As with any resistance exercise, the goal is to challenge the target muscles to near failure, whether that means doing 100 crunches a day or 10 slow crunches.