A traditional core workout is the Body crunch. It focuses on strengthening the abdominal muscles, which are a part of your core.
Your core is made up of more than just your abs. It also comprises the muscles in your pelvis, lower back, and hips, as well as your oblique muscles on the sides of your trunk. These muscles work together to keep your body stable.
The Body crunch is a popular core move, but it is not suitable for everyone. It can be hard on your back and neck, because it only trains your abs, not the rest of your core muscles.
In this post, we’ll look at the benefits and drawbacks of crunches, as well as how to perform the exercise correctly.
What are the pros and cons of doing Body crunch ?
- Body crunch are a great way to Toned your abs. If you’re attempting to get a six-pack, this will assist.
- It’s possible to do this without using any gym equipment. The crunch can be done anywhere as a bodyweight workout.
- This is a beginner-friendly Workout. Crunches are a good starting point for most people.
- Risk of damage to back and neck. During crunches, your spine flexes. This can make your back and neck stressed and raise the chance of damage.
- For senior folks, maybe dangerous. Because of the flexing required for this practise, it cannot be safe for the elderly, and in particular those who have been injured in the back or neck.
Safety and Precautions
Consult your doctor or physical therapist to see if Body crunches are right for you if you have any back or neck issues. They can compress the spine and stress the neck if done incorrectly. Crunches should be avoided after the first trimester of pregnancy, as the belly expands.
How to do a Body crunch
- Lie on your back with your legs straight out in front of you to perform the Full Body Crunch.
- Behind your head or across your chest, you can place your hands.
- As you squeeze your upper body up, lift your feet off the ground and tuck your knees in toward your chest.
- As you lift your shoulder blades off the ground, keep a space between your chin and your chest.
- Crunch both your lower and upper bodies together, then kick your legs out straight while relaxing your upper body.
- Do not touch your heels to the ground until you’ve completed all of the reps.
Modifications and Variations
All levels of exercisers can practice the crunch. There are also other ways to modify this workout to suit your needs.
While Body crunch are wonderful exercise, there are a variety of additional ab exercises that are equally helpful. Not only your abs, but your entire body is used in some of the finest core exercises.
- Reverse wood chops with the band
- Side bends with a medicine ball
- Overhead squats
- Med ball rotations with static lunges
- Standing side crunch
Here are a few more crunch options to try :
- Bicycle crunch exercise: This ab exercise generally ranks at the top of the list of best ab exercises if done properly.
- Vertical leg crunch: This version can be a challenge for the lower back if done improperly; make sure you do it right by having a trainer check your form.
- Long arm crunch: This exercise is another version of a favourite exercise that almost anyone can start doing.
- Reverse crunch: Get some extra challenge by kicking up the feet with the torso holding steady.
- Crossover crunch: This exercise is especially good for the obliques.