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How to Do Crunches – Your Effective Ways to Achieve Perfect Ab Muscles

How-to-Do-Crunches-Your-Effective-Ways

How to do crunches is your exercise routine targeting your abdominal muscles. Crunches are what you need to have beautiful abs that you can flaunt anytime. Doing crunches are building up your confidence and strengthening your core muscles.

How to do crunches in achieving your dream abs muscles needs focus on the sets of exercises that need to be done. Aside from appearance, the stability and strength of your abdominal muscles are essential. You want to know why?

If you are conscious with your abdominal muscles, you aim to have excellent stability for your body. The strong back and abs muscles are the foundation of the daily movements to perform better tasks. Also, having perfect abs in learning how to do crunches is what many desire.

How to Do it

So what are crunches and how to do them? Well, we are giving you the simple step-by-step in doing perfect crunches.

  1. Lie down on the floor with your back and bend your knees.
  2. Now place your hands behind your head or across your chest.
  3. Pull your mid-belly towards your spine and slowly contract the rest of your abdominal muscles.
  4. Then bring your shoulder blades about 1 or 2 inches off the floor.
  5. As you will do the crunch, exhales and keep your neck straight, chin up.
  6. When you reached the top, hold the position for a few seconds.
  7. Then slowly lower your back down but avoid your shoulder touch the floor.
  8. Repeat for 15 to 20 reps, with perfect form.

Variations on How to Do Crunches

If you want to do some crunches, you can have it plain and simple. But if you’re going to do it with some equipment, you can do it actually.

You can use a bicycle.

How to do it:

  1. Your starting position is lying on your back on the ground.
  2. Then, raise your head and shoulders while your hands are resting lightly on the side of your head.
  3. Lift one leg just off the ground and extend it out. Do it to the other leg as you bend your knee towards your chest while twisting through the core and moving the opposite elbow towards the knee.
  4. Lower your leg and arm at the same time while bringing up the opposite two limbs to mirror the movement.

You can do the reverse crunch.

How to do it:

  1. To start the reverse crunch, keep the back of your head and shoulders in contact with the ground and lift your lower back off the floor.
  2. Then lift your lower back off the floor.
  3. Bring your knees towards the chest.
  4. Squeeze your abs for a few seconds and get back to your starting position. The reverse crunch targets your lower abs.

Have a crossover crunch.

How to do it:

  1. Your position should be lying on your back but with your right leg crossed over the other. You can do additional crossover crunch by turning your hips on you right while lying.
  2. Keep your neck neutral, curl your left arm, shoulder and chest towards your middle.
  3. Then lower slowly.

You can use the workout equipment.

  1. To do crunches, you can use a gym ball. Lean as far as back on the ball as you can to arch your back in its natural range. Then contract your core to bring your upper body off the ball.
  2. You can try using a medicine ball to improve strength and flexibility of your arms and shoulders. It will work to your core. Let yourself lie down while holding the medicine ball in both hands above you. Settle your arms fully extended, and your arms straight as you raise your torso. Then take your arms behind your head, so the medicine ball touches the ground. Raise the ball back to the start and do another rep.
  3. Adding some weight to your crunch is one way how to do crunches. Hold a dumbbell on your chest. Keep your neck neutral and squeeze your abs to curl your upper body off the floor. Stay in this position for a second then lower the dumbbell slowly. Keep the weight controlled. Don’t go for a heavy dumbbell; Choose the right amount.
  4. You can choose a dumbbell on a weight plate in your hands. Lie flat on while holding light dumbbells. Contract your core as you bring the weights and your legs together. Then, lower dumbbell slowly as to your starting point.
  5. Cable crunch is not harmful to keep your muscles under tension for longer and helping them stronger. You will need a high cable and rope handle. Lean forward, keeping your body straight and your arms and hips locked in position. Then crunch down using your abs as the driving force. Afterwards, reverse the move slowly.

Quick Tips for Doing Crunches

To achieve the best results of doing floor crunches, make sure you do it not too high. Focus the pressure on your ribs down and to your belly button. It will raise your chest a few inches off the ground. When doing crunches, your target is your abs.

Use strength to have movements in slow and control. Make sure that your back is firmly against the floor. Don’t rely on the momentum of your workout.

Support your neck while doing crunches for abs. Maintain an apple size space between your chin and chest throughout the entire movement. To avoid, cross your arms over your chest or place your fingertips at the back of your ears. Make sure your elbows are pointing forward.

Relaxation and correctly holding your breath is essential to ease in doing crunches. Relaxation in crises means to focus on your abs muscles. And squeezing is the key. Keep pressing on your abs, lifting yourself off the floor and on the way down.

In a Nutshell

How to crunches is crucial if you want to have the perfect abs. Everyday movement of crunches is not practical. You can have other variations of movements, angles and positions will result in ideal shape ab muscles. Also, you can do squats and planks to make your abs and core stronger. Other than crunches, you can do planking. It will give more strength to your workout to gain more strength.

If you do crunches incorrectly, you will know it. You will suffer back problems, and the tension will not feel in your whole core throughout the movement. So, you can follow our easy steps by steps on how to do crunches.

What can be a suitable type of crunches for you? Finding the appropriate workout for your abs depends on your capacity and your strength to do more activities. Make sure you know it before starting any workout

Core Workout Tutorial – Your Basic and Advance Preparations

Core-Workout-Tutorial

Core workout tutorial gives you a valuable asset to have like balance and better posture. How hard can this be? Well, we have here core workout tutorials for beginners. But if you have the urge to level it up after doing well in basics, there you have it.

Core workout tutorial is essential to build and maintain muscles. There are different routines on how to do a core workout tutorial. And each set of method depends on how what level of familiarity you have for that particular workout.

So why focus on our core? Our core is made up of muscles that play an essential role in our primary activities. Also, it has a significant function when doing exercises.

For Beginners

We have here some of the basic core workout tutorials for you, especially when you are beginners. If you are starting, you will need the following core workout tutorial.

How to do knee fold tuck?

  1. Sit tall while your hands on the floor.
  2. You bent your knees while squeezing a ball between your knees.
  3. Then lift your knees until parallel to the floor while extending your arms.
  4. While your knees lifted, pull them toward your shoulders. Keep your body still while doing this position.
  5. Bring your knees back to starting position.
  6. You can repeat this up to 20 times.

How to do climbing rope workout?

  1. Your first position is sitting while your legs are extended.
  2. Make sure your feet are turned out in a V position and toes are in the pointed direction.
  3. Then contract your core muscles and make a roll so your spine will be in a C-curve shape.
  4. While doing this, lift your arms and move them as if you were climbing a rope.
  5. Then slightly twist each reach.
  6. Complete this workout with 20 reaches with each arm.

How to do side balance crunch?

  1. Begin with the left knee and left a hand on the floor.
  2. Put your right arm straight upward and your right leg, so your body forms a straight line.
  3. Then pull your right knee towards your torso and right elbow toward knees.
  4. Afterwards, straighten arm and leg.
  5. Repeat for 10 times. Then you can switch sides.

How to do circle plank?

  1. Make a plank position with your abs tight.
  2. Pull your right knee in and circle it clockwise and counterclockwise.
  3. While doing this, make sure your body is stationary.
  4. Do this for 5 repetitions and switch legs.

How to do sliding pike?

  1. Sliding spike begins in a plank position.
  2. Your hands under shoulders and put a towel under your feet.
  3. Make sure your legs are straight, your hips are raise.
  4. Draw your legs toward your hands to form a pike position.
  5. Your feet should slide easily while in this position.
  6. Give a few seconds holding this position then return to your starting position.
  7. Do this for 10 repetitions.

How to do oblique reach?

  1. Sit while your knees bent and feet on the floor.
  2. Slowly straighten your right leg and make a roll so your spine can form into C-curve.
  3. Then place your left hand behind head and extend the right arm.
  4. Make a twist to your body to the left side while rolling a bit more.
  5. Then stand up and repeat for about five times.
  6. Afterwards, you can switch sides.

For Advance Core Workout Tutorial

After you have learned the core workout tutorial for beginners, you can start doing advance training. These routines involve more muscles and restrain to target your inner core.

Perform the panther shoulder tap.

  1. Keep your back flat and your butt down like a plank position.
  2. Lift your knees and off the floor about 3 inches.
  3. Make sure your head is few inches above the floor to keep your neck in a comfortable position.
  4. Then tap your right hand to your left shoulder, while your left hand to your right shoulder.
  5. Using your core strength, keep your hips as still as you can.
  6. Repeat this on the alternating sides.

Perform the butterfly sit-up.

  1. Make your knees bent out to sides, able to reach your arms overhead.
  2. Roll your body using your core until you are sitting upright.
  3. Then reach forward to touch your toes.
  4. Slowly, lower back down to starting position.
  5. So you can continue to your next repetition.

Perform the C-curve for your back.

  1. While sitting with your knees bent and feet flat on the floor, hold to your leg above the knee.
  2. Begin to lower your torso back while rounding your spine.
  3. Then, make a stop and hold to keep your entire core while your quads are engaged.
  4. For an additional challenge, let your legs move while holding your arms out in front of you. In this way, you can add some movement to your core workout tutorial.

Perform the hip dip.

  1. Start in a plank position where your forearms are on the floor and your elbows directly underneath the shoulders.
  2. Let your hands face forward so that your arms are parallel and your legs extended behind you.
  3. Then start rotating your hips to the left side and tap the floor. Do the same on the right side.
  4. Repeat this for alternate sides.

Perform the tabletop leg press.

  1. It is lying on your back while raising your legs in a tabletop position, with 90 degrees. It is your starting position.
  2. Make your abs contract and lower your back into the ground.
  3. Do some crunch up just a few inches and place your hands on the front of your quads.
  4. Move your quads into your hands while pressing them away at the same time.
  5. In this way, you should not let any visible movement in your body. Just feel the tension in your core.

What can we say?

If you are wondering what the best core workout tutorial that you need is then, we suggest that you need to start with the basics. Good exercise depends on what muscles you want to put pressure and work it out.

If you have back issues, you will need to do exercises that are good for abdomen and working on your core. Also, you will need to put your legs down to make some bridges for your back.

Being satisfied with the results you will get after a few days of core workout tutorial, your self-confidence will help you to perform better in your daily activity.

Burn Belly Fat With These Top 6 Easiest and Most Effective Workout

belly fat

Burn belly fat challenges is equivalent in going a healthy lifestyle. Are you finding it challenging to fit into your favorite dress you bought a few months ago? Is your belly fat becoming a nightmare for you? If your answer is in affirmative, you must consider tweaking the lifestyle to get the shape of your dream.

Burn belly fat workout routines can give back you many lost opportunities in your life. Undoubtedly, belly fats look bad aesthetically.  Also, it affects your health for the long term, if it is not reduced at the appropriate time. However, most of the people focus on flat stomach first, after setting out to shed the pounds. They find it motivating when they discover themselves fitting into their dresses bought a few years ago. Moreover, losing stomach fat is a great way to keep you healthy.

Only dieting is not enough to burn the belly fat. You must try both dieting and exercise as they go hand in hand.  For reducing belly fat, you must take in an hour of exercise daily. Possibly, exercising is the best way to flatten the belly. Browse through to find some activities that can help your curb belly fat faster.

Most Effective Ways to Burn Belly Fat

Crunches

Burn Belly Fat Crunches

Crunches work faster to burn belly fats. It is categorized as the best fat-burning exercise. To start this exercise, you need to know the proper rules.

Take a mat and lie down on it flat. Bend your knees and keep your feet on the floor. Otherwise, you can high your legs at 90-degree angle off the ground. Lift the hands and keep them behind the head. Moreover, placing them overlapped on the chest can be another option. By holding yourself in this position, inhale intensely. After that, lift your upper chest off the surface and exhale. Repeat this process several times.

Twist Crunches

Burn Belly Fat Twist Crunches

Once you are habituated with the crunches, you can start more intense version of it for additional useful results. There is a little bit of dissimilarity between crunches ad twist crunches. In twist crunches, you need to lift your right shoulder to the left. Furthermore, you must keep the left side of your torso on the floor. Experts recommend doing twist crunches at least 10 times per set. Regularly Doing two to three sets of twist crunches will give you the desired result.

Side CrunchesBurn Belly Fat Side Crunches

Side crunches are like twist crunches. However, inside crunches, you need to tilt the legs towards the same side with your shoulders at the same time. This exercise pay heed to your side muscles. Try side crunches for 10 times per set every day. Gradually, start attempting for two to three sets of side crunches. Always do the twists slowly to avoid injuries.

Reverse Crunches

Reverse Crunches

Similar to other crunch workouts, reverse crunches are also capable of losing stomach fat. This exercise is usually, useful for the women.  Reverse crunches have matches with twist crunches. The only difference is that here you tilt your legs behind with your shoulders simultaneously. This workout is one of the best abdominal exercises to reduce lower belly fat. Do not bend your back at the time of performing reverse crunches, as it can cause pain.

Vertical Leg Crunches

Vertical Leg Crunches

Vertical Leg Crunches are also dynamic exercises. To perform this, lie on the floor and keep yourself flat. Stretched your legs upwards and place your one knee traversed over the other one. Now, you have to do the same thing that you have done while doing crunches. Lift your upper chest while breathing and exhale. Repeat this process several times. Experts suggest 12 to 16 crunches.

Bicycle Exercise

Bicycle Exercise

Unlike the name, you do not need a bicycle for performing bicycle exercise to burn belly fat. To do this, you must follow the steps of crunches. At first, lie on the ground and place your hands by your sides. Otherwise, you can keep the hands behind your head. At this position, take your left leg far away and get your right knee near to your chest. Once you are done with this, keep your right leg out and fetch your left leg adjoining your chest. This process is like cycling. Do it several times.

Try out these simple yet effective workouts to cut the belly fat. The best part of these exercises is that you can perform them at home and you do not need expert’s help for that. So, do not waste time and give your best to get the beautiful figure that you have always dreamed of.

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