Can you relate? I was ready to get back into an exercise regimen, though, so I was actually super psyched to take on this day crunch challenge, which seemed like a simple feat and a good way to ease back into working out on the regular. Normally, the only things I like to commit myself to are my husband, my extensive and obsessive skincare routine, and a well-deserved glass of cabernet or three after a long, hard day.
But 50 crunches a day—sounds like no biggie, right? I thought so too, at first. Still, I wanted to get a better idea of what I was getting myself into and level-set some expectation from the start.
So, prior to crunching on the daily, I reached out to fitness gurus to figure out what I might achieve by locking in my 50 a day quota.
Before you embark on your own challenge, let me share what you need to know, and all the things I learned about what you can and can't expect from doing crunches every day. Starting with a reality check: Thirty days isn't enough time to get a six-pack —even if you do crunches a day.
Interest in trying a day challenge? Check out all the Women's Health fitness challenges. Then what was the point of doing something like this, I asked him? Before you crank out crunches every day, it's important to know how to do a crunch in the first place. By helping you build muscle, situps will help you burn more calories in the long run.
Also, strong core muscles can help improve posture. Good posture can improve appearance without weight loss. The main drawback to situps is the possibility of lower back and neck injuries. By hooking your feet together during a situp, you can get a decent workout for your lower legs, too! Like situps, crunches help you build muscle.
But unlike situps, they work only the abdominal muscles. This intense muscle isolation makes them a popular exercise for people trying to get six-pack abs. This also makes them ideal for strengthening your core, which includes your lower back muscles and obliques. Doing so can improve your balance and posture. Another consideration is your current fitness level.
Crunches build up the abdominal muscles over time, but can cause significant back pain for beginners. Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy.
Bailey is also an Anatomy and Physiology professor. Kelsey Casselbury. Kelsey Casselbury is a freelance writer and editor based in central Maryland. Connect on LinkedIn. You need to have a well balanced plan in addition to doing crunches to get in shape. Video of the Day. Tip If you want to do crunches as part of your workout routine, stick to a moderate number as you would with any other exercise — three sets of 10 to 12 reps is generally sufficient.
How to Get in Shape. Your Exercise Routine. Superior Ab Exercises. Bicycle Crunch. Find your nearest gym by clicking on the button below. Why are ab crunches so popular? This exercise is easier to perform than sit ups and don't require any external equipment either. To perform ab crunches correctly, you only have to lift your shoulders and head up off the ground just enough to feel your abs flexing.
It is very important not to pull with your arms and not to have the arms behind your head either. Starting position is legs being bent in 90 degrees and upper body on the floor. Arms are either resting next to the body on the floor. Before you move your upper body, engage your core so your back and abs are ready for the movement.
To do sit ups correctly, you should have some abdominal muscle strength already. Don't try to do sit ups without leg support either, that'll put way too much pressure on your back. If you are working out at home, get an under door crunch bar or a sit up bench maybe a multi-functional weight bench. With sit ups, keep your back straight throughout the movement. Keep your core engaged all the way through the movement and go as far as your hamstrings let you.
Also make sure you don't slam your back against the floor as you return to the starting position.
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