How to do crunches (abs)?

The crunch is an essential exercise in the family of abdominal exercises, highly popular for targeting the abdominal belt and getting closer to the famous "six-pack" look. Let's explore which areas it targets, who it's for, how to perform this exercise, integrate it into your routine, and whether it's truly effective.

Which muscles are targeted by crunches?

• Rectus abdominis: This is the visible "six-pack" muscle.

• Transverse abdominis: Located deep, it helps to pull in the stomach and stabilize the spine.

• Obliques (especially during the oblique crunch): Important for slimming the waist in long sets and stabilizing the torso.

In parallel, the reverse crunch works the lower portion of the abs more, while back and hip bracing remains supportive to limit unwanted movements and avoid lower back tension.

Who is it for?

The abdominal crunch is suitable for most practitioners, but some morphological factors can influence its effectiveness:

• Long torso: Provides better range of motion, increasing abdominal activation.

• Arched back (hyperlordosis): Requires pressing the lower back firmly against the floor to avoid lower back pain.

• Beginners: Easy to learn, the floor crunch is ideal for starting, ensuring proper execution.

For those with neck or back pain, prioritize variations like the Swiss ball crunch or planking exercises for adapted work.

How to perform it?

Starting position

1. Lie on your back, feet on the floor or feet flat on the floor, knees bent.

2. Place your hands behind your head or crossed over your chest.

3. Engage your abdominal belt and make sure to pull in your stomach (contraction of the transverse abdominis muscle).

Performing this exercise (classic crunch)

1. Lift your head and upper shoulders towards your knees while exhaling.

2. Lower back: Keep it in contact with the floor to protect your spine.

3. Return slowly while inhaling, until your shoulders touch the floor again.

Useful variations

• Oblique crunch: As you lift, bring your right shoulder towards your left knee (and vice versa) to target the obliques more.

• Reverse crunch: Instead of lifting your torso, bend your knees and bring them towards your chest to target the lower abs.

• Straight leg: With legs raised at 45° and straight, the effort focuses on the entire rectus abdominis.

• Swiss ball: Performing on a Swiss ball greatly increases instability and further strengthens core stability.
  

How to integrate it into your training routine?

• Frequency: 2 to 3 times a week, in addition to other abdominal exercises (planking, leg raises, etc.) for a comprehensive workout.

• Volume:

• Beginners: 2 to 3 sets of 10 to 15 repetitions.

• Progression: Increase to 20 or 30 repetitions, or add weights (disk, dumbbell) to increase difficulty.

Combination: Combine your crunches with a cardio program (running, cycling, HIIT) to reduce abdominal fat more effectively. Performing very long sets can also be useful for localized fat loss.

Good or bad exercise?

Crunches are a good exercise for developing and toning the abdominal belt, especially the transverse abdominis muscle and rectus abdominis, thus contributing to a flat stomach. However, it is essential:

• To maintain rigorous execution (protected neck, feet flat on the floor, correct starting position).

• To incorporate variations (e.g., oblique crunch, reverse crunch) or replace crunches with planking movements to avoid routine and imbalances.

• To remember that fat loss around the stomach is not solely achieved through abdominal exercises, but through a holistic lifestyle (diet, cardio, etc.).

In summary, when properly executed and judiciously integrated into your strength training routine, crunches remain an asset for anyone who wants to slim their waist, achieve a flat stomach, and build a strong core.