6 Types Of Crunches, Benefits, How To Do, & Important Tips

If you are someone familiar with the various kinds of exercises, you must be aware of the benefits of crunches as well! If not, fret not, we got you covered here! Crunches are abdominal exercises that mainly target your core muscles. Those chiseled 6-packs you see and adore are all a result of rigorous training that involves a variety of crunches, such as bicycle crunches, oblique crunches, twisted crunches, swiss ball crunches, and v-sit crunches along with other exercises. They are great core workouts that strengthen your core muscles with your own body weight. These work by flexing and releasing your core abdominal muscles helping lose fat and build lean muscle mass alongside. While they don’t need any specific equipment and can be done anywhere anytime, you can do crunches with weights as well!

A 2020 study analyzed the gender-based preference for fitness exercises in North Americans. It was a mixed-method study that involved 342 males and 327 females from the US and Canada. Overall, both males and females reported crunches to be one of their preferred exercises. 64.2% of males and 52.3% of females reported having a high perceived self-efficacy. Only 12.87% of males expressed concerns about doing crunches, as they found them strenuous for their bodies.

Imogen Rose, a YouTuber, took the challenge of doing 200 crunches every day for 7 weeks to understand the changes that it can do to the body. She stated, “Day one: I underestimated how hard this was going to be. My abs were burning the whole way through these first 200 (i).” She admits to having followed a diet plan and also some cardio exercises. By day 5 it got easier to do the crunches and the body got used to it, and by day 7 the stomach had toned down visibly. She added, “My stomach looks noticeably flatter than before.”

To know more about the benefits of crunches and how you should go about doing them, read on!

Crunches

• Frequency: 2-3 times per week
• Benefits: Strengthen your core and improve mobility and flexibility.
• Equipment Needed: Exercise mat, dumbbells
• Space Required: Small area
• Assistance Required: No
• Who Should Avoid: Anyone with a history of back pain, spine problems, or neck issues and pregnant women

Here Are Some Types Of Crunches, How To Do Them, And Their Benefits

Take a look at some core strengthening exercises that can give you a toned waistline.

1. The Basic Crunch:

The basic crunch is done by lying flat on your back with your knees bent and your hands behind your head, then you rise up to meet your pelvis using the shoulders and the core to maintain and propel you forward. Injuries can happen if you pull yourself forward on your neck or your head, using the strength of your hands. To avoid this risk, half crunches are a good place to start.

Quick Tip

Beginners can start with 3 sets of 10-12 crunches daily to work on their abdominal muscles. Gradually increase the number of sets as per your comfort and goals.

2. Reverse Crunch:

Reverse crunches are done by lying flat on your back and putting your leg up at 90 degrees like you do while doing leg raises. Place your hands facing the ground on either side of your body. If you are starting out, you can place your hands behind your hip for added support. Then, using your core muscles in a controlled manner; pull up your legs and hips towards the ceiling while bringing your knees towards your chest. Then return to the start position. During this exercise, try not to use too much momentum or to do it so fast that you hurt yourself. Repeat as many times as you can.

3. Vertical Leg Crunch:

To do vertical leg crunches, lie flat on your back with your arms straight. Lift your legs together and heels facing the ceiling till it is directly above your hips. Then raise your arms to almost touching the feet with your fingers while pulling in your belly button to stabilize your position using your ab muscles. Your torso will look almost like a U shape. Breathe slowly, control the movement and repeat for 8-15 reps.

4. Long Arm Crunches:

To do this crunch, lie flat on your back with your knees propped up.

If you want more resistance you can keep your legs straight out. Your arms should be above your head. Clasp them together. Using your core muscles, lift the upper part of your body. Make sure not to strain your neck. Repeat it 8-15 times.

5. Bicycle Crunch:

This workout not only works the rectus abdominis but the upper abs as well. It is also one of the most effective oblique exercises. You can do this workout by lying flat on your back with your hands behind your head. Lift your knees off the floor towards your chest. First, rotate to the right and try to meet the left knee with the right elbow while you extend the right leg straight out, and then do the opposite side by trying to meet the right knee with the left elbow.

Quick Tip

Bicycle crunches target not only your upper abdominal muscles but also your obliques, deep abs, hamstrings, and quads.

6. Double Crunches:

This is a basic crunch and reverse-crunch exercise together. Just lie on your back with your knees at a 90-degree angle and hands behind your head. Lift up your hips off the floor like in a crunch and lift up the shoulder blades off the floor like in a basic crunch. Try to squeeze the core and control the position. Then return to the start position.

It is always important to perform each of these exercises in the right way to avoid injuries. The next section covers some safety tips that you should be aware of.

Safety Tips For Performing Crunches

• Always do a quick warm-up to get your muscles ready.
• Don’t strain your neck while lifting any weight. Gently tuck in your neck for best results.
• Focus on using your abdominal muscles, not your back.
• Don’t push your neck or head with your hands. Keep them light on your head.
• Control your movements up and down, don’t rush through them.
• Keep your lower back pressed into the floor to avoid strain.
• If you feel pain (especially in your back or neck), stop and check your form.
• Make sure you exhale when you lift up, and inhale as you lower yourself back down.

Pros And Cons Of Doing Crunches

Pros

• Help prevent injuries and reduce back pain.
• Help enhance athletic performance by improving core strength and stability.
• Are easy to perform and do not require any special equipment.
• Improve balance and stability like any core exercise.
• Help reduce muscle pain and improve posture.
• Have several variations targeting different parts of the core that help break the monotony in your workout routine.

Cons

• Improper form can lead to injury (pulling your neck can strain your neck).
• Repeating the same form without any variation may lead to muscle imbalance and cause injury.
• Is not suitable for people with certain conditions like a herniated disc or lower back problems.

Infographic: Mistakes To Avoid While Doing Crunches

Crunches are one of the most popular exercises in abs training and they also improve flexibility and endurance. There are different variations of crunches that you can try at home. However, maintaining posture and following the right movements are crucial to avoid cramps and pains. Check out the infographic to know the common mistakes to avoid while doing crunches.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Is it healthy to do crunches every day?

Yes. Doing crunches every day is healthy and safe if you perform just a few sets.

Do crunches slim your waist?

Yes. Crunches and more specifically exercises like Russian twists, plank twists, and side plank crunches help tighten and tone the muscles around your abdomen, giving your stomach a flat look.

Which is better – plank or crunches?

Planks are better than crunches as they target a wider range of muscles and help build a stronger core from shoulders to glutes. Crunches are good for building ab muscles.

What is the best time to do crunches?

It is considered healthier to do crunches in the morning or before a meal to avoid the risk of back pain.

Which is harder – sit-ups or crunches?

Sit-ups activate more muscles than crunches and have a wider range of motion, making them comparatively harder.

How can I incorporate crunches into my workout routine?

You may include them in a well-rounded workout routine that also features other core exercises like planks and leg raises. Aim for 2-3 sets of 10-15 reps of different types of crunches, and combine them with cardio and strength training for overall fitness.

Calling all fitness beginners! Learn the right way to perform crunches. Get the best abs exercises with this fitness video. Take a look at the easy-to-follow guide in the video below to get fit and toned..

Was this article helpful?

Reviewer Author Editor Fact Checker

Rakesh RathodCertified Personal Trainer

     

Rakesh Rathod is a certified fitness trainer and yoga instructor with more than 20 years of experience in the fitness industry. He also has a diploma in nutrition, level 1 in Krav maga, and is a bodybuilding contest coach.

Read full bio of Rakesh Rathod

Shirin MehdiHealth & Wellness Writer

 

Shirin is a health and wellness writer with three years of experience and specializes in writing articles on yoga and has extensive knowledge about the postures of the asanas. Prior to joining Stylecraze, she interned with an advertising firm as a copywriter and as an editorial intern for a luxury fashion magazine.

Read full bio of Shirin Mehdi

Arshiya SyedaCo-Editor-in-Chief

Arshiya Syeda is the Co-Editor-in-Chief of StyleCraze with 8 years of experience. Prior to that, she was a content writer who combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.

Read full bio of Arshiya Syeda

Himanshi MahajanHealth & Wellness Writer

Himanshi Mahajan is a Certified Health & Nutrition Life Coach. She has a bachelor’s degree in Life Sciences from Guru Nanak Dev University and two years of experience in writing SEO-based and research-backed content across health and lifestyle genres.

Read full bio of Himanshi Mahajan