Crunches may be performed anywhere using only your bodyweight and no special equipment. They are highly recommended by trainers for muscle toning and developing a solid, ripped core.

Although crunches don't assist in burning a lot of calories or fat, they do help increase muscle density and flexibility, better posture, and increase mobility.

Regular abdominal crunches have advantages for developing the rectus abdominis, also referred to as the abs. On nearby muscle groups, though, it is not very effective. In order to target the obliques (far left and right of the abs), pelvis, lower back, hips, and spine, other versions have been developed, including the reverse crunch, bicycle crunch, oblique crunch, vertical leg crunch, etc.

What are crunches? 

You can do an abdominal crunch by laying on the ground with your back straight. Knees should be bent. Just behind the head or over the chest should be where the hands must be positioned. Your back ought to be flat, and your tummy should be drawn in against your spine. The muscles in the abdomen region should be tightened gradually. After that, raise the shoulder blades two inches off the ground. You should exhale as you rise from the floor, maintaining a straight neck and a high chin. The next step is to maintain the posture for a little while. After then, simply bring the body back down while maintaining some degree of tension. This needs to be done several more times.

7 amazing benefits of doing crunches

  1. Your ab muscles can benefit from crunches

Exercises like crunches target the rectus abdominis, or ab muscles. To put it another way, they can help the muscles that run down your stomach to grow and get stronger.

Crunches are often preferable to exercises like sit-ups for strengthening and building these muscles because they are isolated in nature. Although many people prefer the visual appeal of smaller abs, these muscles also support you in maintaining a straight upper body.

One thing to keep in mind is that you probably won't see benefits by simply strengthening your ab muscles occasionally.

  1. Crunches are an inexpensive exercise

It can be a good idea to invest in your health, but many individuals wish to keep their fitness expenditure at least a little bit manageable.

Fortunately, it is frequently possible to obtain big benefits without incurring significant costs. This may be seen in action with the crunch exercise. Since the abdominal muscles are not very strong, many people can work them sufficiently with just their own weight.

Even if you have reached a strength stage where you require more resistance, you can perform crunches by pressing a heavy object from home, such as a rucksack, against your chest. As a result, you have more money to spend on other aspects of your well-being (or other things).

  1. Your cardiovascular health will improve immensely 

Crunches, which require a great deal of effort, cause the heart, which regulates many vital bodily processes, to beat more quickly. 

Crunches can teach your heart to work harder so that it can sync with different parts of your body at different times. This results in a cardiovascular system that is healthier and more effective.

  1. Crunches may slightly flatten your tummy

You may still state that crunches help you straighten your stomach, which translates to helping you lose weight to a small amount, even if they are obviously not that efficient for this next benefit.

This is primarily due to the fact that the motions involved are slightly more difficult and energy-demanding than typical activities when you sit still, such as viewing TV or studying at your desk.

As a result, it is slightly simpler to find yourself in a scenario where your body requires more energy than is available or when the gap is slightly larger. It is crucial to note that crunches don't burn a lot of calories, though, which is another key point.


Crunches for 15 minutes will only result in an average calorie burn of 41–71. It is reasonable to state that while crunches can aid in weight loss, they are undoubtedly not a fantastic exercise choice if this is your primary objective since one pound (0.45 kg) of body fat represents around 3500 calories.

  1. Crunches can be done anywhere

Many sports and workouts require a certain sports field or exercise equipment that isn't always convenient to have at home.

This isn't ideal because it will take time for you to go to and from specific sites.

This may not seem like a horrible idea at first. Even though you only exercise three days a week and your commute is only 10 minutes, that still amounts to an additional 30 minutes every week.

This additional time may also make skipping your workouts a little bit simpler.

Having said that, abdominal crunches provide you the freedom to forget about them (at least during your strong core exercises). They are essentially portable. If this fits with your training, you might then do a few sets of crunches at home each day.

  1. The crunch method is simple

The time commitment required to learn how to do several sports and workouts well is another possible drawback. This means that until this point, you won't be able to enjoy the full health advantages and/or have a greater chance of injury.

Additionally, some people prefer basic exercises in their fitness routines and dislike the first learning phase. Contrarily, other exercises, like crunches, are quite simple to perform correctly the first time.

You can begin developing and strengthening your abs if you simply pay attention to maintaining your lower back down against the ground and avoiding excessive head movement.

  1. Crunches can enhance the appearance of your six-pack

Along with improving your physical health, developing and strengthening your abs can enhance the appearance of your six-pack.

It is true that six-packs are frequently seen as being aesthetically pleasing, albeit not everyone finds them to be as appealing.

In addition, not a lot of resistance training workouts really work your abs.

These factors might justify using crunches to achieve a more balanced appearance.

It is important to note that several crunch substitutes can be helpful for this benefit as well. For a number of reasons, you might prefer these.

How to do crunches

Crunches are the best exercise for building a strong core and washboard abs. However, if you're a newbie or performing crunches improperly, you run the risk of suffering an injury. You can perform it more comfortably by using a yoga mat.


  • Lean back and lie down. Your feet should be placed on the ground hip-width apart. Kneel down and cross your arms over your chest. Inhale while tightening your abs.
  • Exhale and raise your upper body while maintaining a relaxed neck and head.
  • After taking a breath, reset your position.

Safety advice

  • To lift your upper body, engage your core. You run a higher risk of injury if your head or neck are the source of movement.
  • Take cautious, deliberate steps. The proper muscles won't be activated by quick motions.
  • Your neck may get sore if you put your hands behind your head. 
  • You should only attempt this hand placement once you have learned the correct form.

Below are a few crunch variants you may perform to strengthen your entire core:

Simple Crunch

Put both hands below your head while lying flat on your back and bending your knees. Pulling your stomach, head, and shoulder up, you must now curl up and move toward your knee from the back. Repeat.

Reverse Crunch 

With your hands supporting your spine, lie gently on your back. Knees bowed, place your feet flat on the ground. Pull your legs and upper back toward your tummy while maintaining a controlled return to the starting position. Repeat. The lower abdominal muscles benefit from the reverse crunch version.

Bicycle Crunch 

Put both hands behind your head while lying flat on your back and bending your knees. Extend your left leg forward, pull the other knee to your chest, and bring your left elbow ahead to meet your right knee.

When you get back, repeat the motion with your left knee and right elbow. Continue doing this until a circular motion is produced. The rectus abdominis and oblique muscles are the main beneficiaries of bicycle crunches.

Scissor Crunch

Put your hands close to your hips while lying flat on the back and extending your legs. Lift your arms first, then your legs. Alternately, raise your legs higher before lowering them. Then keep going until you can make a scissor motion. Leg muscles and the rectus abdominis benefit from this exercise.


To conclude, this is all you need to know for now about crunches and its benefits. Since aches and pains are a fairly typical occurrence in modern life, crunches have this benefit that may be beneficial. in particular in the lower back region. Now, go get started! 


  1. Does crunches burn belly fat?

The quick response is no; abdominal exercises, including crunches and sit-ups, do not effectively reduce belly fat. However, belly-toning abdominal exercises can be helpful.

  1. Is 100 crunches enough for abs?

Sadly, performing 100 crunches on your own won't give you a defined midsection. The layer of fat that covers your abdominal muscles must be reduced if you want to see them after performing core activities like crunches.

  1. Can I do crunches everyday?

Constant belly exercises are a waste of time. Additionally, performing flexion exercises like crunches repeatedly might harm your spine. Avoid making the mistake of thinking that performing crunches every day can reduce your tummy fat.

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