Most guys nowadays want to have perfect abs, but what exercises can help them train their abs? Can crunches help?
Can Crunches Help Build Abs?
Crunches can help build abs.
During crunches, the upper body slightly curls up while the lower back remains on the ground. The entire process requires the use of the abdominal muscles, which remain engaged throughout. Regularly doing crunches can exercise the muscles in the abdomen and help develop abs.
Can Crunches be Done Every Day to Train Abs?
It is not recommended to do crunches every day when training abs. When exercising abs, if you can pay attention to the quality of the crunches, perform the movements correctly, and maintain sufficient intensity, you will achieve good results in developing your abs. However, exercising every day can cause damage to the lumbar spine, and the abdominal muscles also need sufficient time to recover. Therefore, exercising abs 2-3 times a week is sufficient.
How Many Crunches are Suitable for Ab Training?
When starting to do crunches, you can do 2 sets of 20 repetitions each day. Then gradually increase the number of repetitions based on your own situation. You can do 3-4 sets of around 30-40 repetitions each day, with 1-3 minutes of rest between sets. This way, you can achieve better results in training your abs. People with stronger abdominal strength can adjust the number of crunches as long as it is within their physical limits.
How to Maximize the Effectiveness of Crunches for Ab Training?
Basic Crunch
Bend both knees at a 90-degree angle with your feet flat on the ground. Cross your hands over your chest or lightly touch them to the sides of your ears. Use the strength of your abs to slightly curl up your upper body, keeping the angle between your back and the ground below 45 degrees. Pause for about 2 seconds and slowly lower your body, not completely lying flat but until your shoulders touch the ground. Exhale when rising and inhale when lowering.
Basic crunches can exercise the rectus abdominis.
Reverse Crunch
Lie flat on the ground with your palms facing down. Keep your feet together and bend your knees at a 90-degree angle at the hip joint. Use the strength of your abs to curl your legs and hips inward, pause for a moment, and then slowly lower your feet. Try to maintain the angle between your knees and hip joint throughout the movement.
Reverse crunches can exercise the lower part of the rectus abdominis.
Oblique Crunch
Lie flat on the ground with your knees bent at a 90-degree angle. Keep your feet flat on the ground and your hands lightly touch the sides of your ears, with your elbows slightly out to the sides. Use the strength of your abs to curl up your upper body while slightly twisting to the left and right. Try to keep your elbows open during the movement.
Oblique crunches can exercise the external obliques and internal obliques.
Precautions for Crunches for Ab Training
1. It is best to reduce excess fat in the abdomen before doing crunches. It can be combined with aerobic exercise and dietary adjustment to reduce fat.
2. Avoid doing crunches on a soft bed to prevent the spine from losing support and potential injury to the lumbar spine.
3. Do not clasp your hands behind your head during crunches, as this can easily strain the neck and not effectively exercise the abs.
