Crunches exercise

Crunches exercise is one of the most common, popular, and classic exercises that activates mainly “Rectus Abdominis” which is one of the five core muscles. Though there are theories that don’t believe that crunches really work.

Some also believe that crunches exercise are rather harmful to our lower back.
But the crowd still believes and practices crunches exercise as the must-do exercise for building abs. Many also the abs and core exercises helps in fat loss, which is a myth. Therefore, finding the best and right way to do it, becomes necessary to avoid injuries and to make the exercise more effective.

How to do crunches exercise?

1. Lie down on the floor, on your back.
2. Bend your knees resting your feet on the floor, shoulder-width.
3. Put both of your hands behind the head supporting your head and neck. This will prevent your neck to get fatigue and cramp, this will also let you focus on stressing your abs.
4. Now, lift up your shoulder blades along with your hands, neck, and head altogether, using your core, while exhaling and crunch your abs. hold up for 1-2 seconds. Then come back towards the starting position while inhaling. Don’t take rest in the starting position and repeat.
   (Never bend your head. Keep your head resting on your hands, taking a gap between the chin and upper chest). As shown in the image.
5. Perform 15-25 reps. if free weight crunches don’t put stress on your abs, you can do it with weights also or on decline position or hanging position.

Pros and Cons of crunches exercise? 

The pros:

• No equipment required
• Easy to do
• Activates abs muscles

The cons:

• Can give minor to a major lower back injury.
• Neck injury can also occur if not done correctly

Safety tips:

• Always do the slow movement.
• Let your core work and do not pull your head to come up.
• If your lower back hurts with the regular crunches, lift your feet while holding up or keep the feet on a stool or bench and then perform crunches.
  If it still hurts your lower back, then you should not do it.

You can also BUY abs support equipment to avoid injuries related to crunches exercise.