Crunch Exercise Methods and Benefits

 You must have often heard a friend or acquaintance say that you have to start a firm gym from tomorrow. It is another thing that he never comes tomorrow and then gradually the obesity and other physical problems surround him. It is necessary to be aware now that such a situation does not arise. For this, good sleep, adequate food and many types of exercise have to be included in your routine. Now you will think that you have to go to gym for exercise, but it is not so. You can keep yourself fit by just doing crunch exercises at home. In this article of Stylecrase, only the benefits of doing crunch exercise will tell. Also, we will show you how to do this exercise properly. Before proceeding in the article, let us tell you that before starting any type of exercise, it is also necessary to consult the trainer.

At the beginning of the article, we are telling what is called a crunch exercise.

What is Crunch Exercise? What is Crunch Exercise?

Crunch exercise is most popular among gym goers and exercisers. This exercise done by lying on the back is not only easy to do, but it is also quick to benefit. Through this exercise, weight can be reduced along with tightening of the abdominal muscles. This can be a good exercise for those who lose belly fat. This exercise can be done in many ways. We will explain this in detail later in the article.

In the next part of the article, we are going to explain what are the types of crunch exercises.

Types of Crunch Exercise - Types of Crunch Exercise

Although there are many types of crunch exercises, but here we are mentioning the main and beneficial types.

1. Basic crunch
2. Reverse crunch
3. Vertical leg crunch
4. Long arm crunchies
5. Bicycle crunch
6. Double crunch

 After knowing the type of crunch exercise, we now discuss its advantages.

Benefits of doing Crunch Exercise - Benefit of Crunch Exercise

There is no doubt that doing any kind of exercise is beneficial, but here we will only tell the benefits of crunch exercise. Let us know in detail about these advantages.

1. Benefits of doing crunch exercises for strong muscles

Crunch exercise can be beneficial in strengthening muscles. A research paper in this regard is available on the website of NCBI (National Center for Biotechnology Information). This research paper states that if crunch exercise or cross crunch exercise is done once or twice a week, it can help in strengthening the stomach muscles. Results of this type were obtained from a test conducted on 59 men and 59 women .

2. To reduce waist fat

In the beginning of the article, it is mentioned that crunch exercise is called abdominal exercise. At the same time, a research published on the NCBI website mentions that doing abdominal exercise does not reduce abdominal fat, but it can definitely help in reducing it . Therefore, if regular crunch exercises as well as balanced diet are taken, the body can be relaxed and get in the right shape.

3. Make the body flexible

Crunch exercise can also help make the body flexible. A number of research institutes have conducted research on young, adult and elderly people on this subject, which has been published on the NCBI website. According to research, everyone's body flexibility can vary depending on gender, physical ability, age, and training. Research conducted on people of different ages found that people who exercised properly regularly have seen an increase in body flexibility. According to research, crunch exercise training can increase flexibility .

4. Benefits of exercising crunch to lose weight

Crunch exercise not only helps in losing weight, but if it is included in your routine, it can also help in controlling body fat. Research has found that crunch exercise strengthens muscles, which can help reduce excess fat .

After the benefits of crunch exercise, you know the right ways to do crunch exercise.

Steps to do Crunch Exercises

You have already learned the benefits of doing crunch exercise. Now here we are showing how to do the types of crunch exercises mentioned above:

1. Basic Crunch :

• First lie down on your back and spread your legs on the floor.
• After this, bend the knees and keep your elbows folded hands on the chest.
• Now exhale, raise the head and chest.
• Then take a breath and return to the previous position. You can do this several times in a row.

2. reverse crunch

• Lie on your back on the mat and keep both your arms straight with the body.
• After this, bend both your knees to a 90 degree angle.
• Then exhale, raise the knees and hips. Try to have the knees touch the chest.
• Then take a breath and come back down, but do not keep the feet on the ground. In this way, you can keep the hips and knees up and down continuously for some time.

3.Vertical leg crunch

• First of all lie down on the mat.
• Fold your hands behind your neck.
• Now raise both your legs upward while keeping them straight. In this case, the body shape will be similar to the L shape of English. Keep in mind that the waist remains on the floor.
• After this, while exhaling, try to raise the upper body as much as possible.
• In this situation, try to restrain yourself for a minute or two.
• Now take a breath and come back down and repeat this process again.

4. Long Arm Crunch

• Lie on the ground on the back and move both hands directly behind the head. The arms should be adjacent to the ear and hold both hands and tie a fist.
• Now bend your knees to 40 degrees and while exhaling, try to raise your chest and both hands.
• Stay in this state for 1 to 2 seconds.
• After that, take a breath and come back to your state.

5. Bicycle Crunch

• Lying on the back on the mat, keep the fingers of both hands behind each other, holding them together and lift both legs slightly up.
•  After this, bend the right leg with the knee and try to touch the right knee with the left elbow while raising the head up and turning to the left. Make sure that your hands are connected and the left leg is straight.
• After this, straighten the right leg and bring the head down also. After that, bend the left leg with the knee and try to touch the left knee with the right elbow.
• You can do this several times in a row.

6. Double Crunch

• Lie flat on your back on the ground.
• Now move both hands behind your head and bring both knees slightly to the chest.
• Also, while exhaling, raise your head upwards.
• You can do this 12 times in 3 sets.

• Some precautions are also necessary while performing crunch exercises. In this part of the article, we will talk about those precautions.

  Some precautions for crunch exercise - Precautions for Crunch Exercises

  Some of the precautions related to crunch exercise are as follows:

  • Initially take support to exercise crunch, otherwise there is a risk of injury.
  • Start should be slow.
  • Incorrectly crunch exercise can negatively affect the back and neck. Therefore, first of all know the correct way and then do it.
  • You can also take help of a trainer to learn crunch.

  Can there be disadvantages to exercising crunch? Let's know about this.

  Disadvantages of exercising crunch - Side Effects of Crunch Exercise

• If not done properly, there can be damage. Here we are talking about the disadvantages of doing crunch exercises.

  • Incorrect crunch exercise may cause back strain.
  • There may be an increased risk of back injury.
  • If done incorrectly, it can cause muscle pain, swelling, injury, stiffness or abdominal pain.
  • Doing this after meals can cause severe abdominal pain as well as vomiting.
  • Excessive emphasis in crunch exercise can cause muscle stiffness as well as neck pain and sprains.
• If you want a six pack abs, then this article written on Crunch Exercise can be very beneficial for you. In this article, you learned about the benefits of crunch exercise and its method. If you are going to start this exercise, it is better to ask a trainer or a consultant, because whatever exercise is done, it is beneficial to do it with caution and complete information.