CRUNCHES WORKOUT HOW TO

In other words, exercising a certain body part in isolation won’t result in fat loss in that area. “You can’t spot-reduce body fat,” says Scott. Crunches are often touted as a one-way ticket to a washboard stomach, but that’s not the case. Start with three sets of 30 to 45 seconds, then try increasing the amount of time you’re working as your core becomes stronger. “If you do fewer, slower reps in that time it can be better because you’re training your muscles by keeping them under tension in these awkward-length positions for longer.” “I tell clients it’s a reverse race,” she says. Scott recommends performing crunches for a set amount of time, making sure your form is correct and the movement is controlled. You may have heard about people tackling month-long challenges, completing 100 crunches a day, but getting the most out of this exercise requires a “quality over quantity” approach. Crunch FAQs How many crunches should I do? You can also add a twisting motion into the movement to engage your obliques – the long muscles that stretch down the sides of your trunk. If your technique is correct, she says, “your vertebrae should segmentally curl off the floor until your shoulder blades lift off the ground”. If you feel the muscles in your neck or lower back coming into play, Scott recommends stopping and resetting. “Imagine your ribcage and hips are connected by a bungee cord, and what you’re trying to do is lift your shoulder blades off the floor by smoothly bringing your ribs towards your hips.” This will help you to recruit the right muscles, which you won’t if you use momentum to swing yourself upwards. “Interlink your fingers and place them behind your head, supporting your head to avoid straining your neck.

“This will keep those core muscles engaged so they’re working lightly, but not slammed on at 100%,” says Scott. If you don’t have any fruit to hand, a finger should fit snugly. As to how much space should be between your back and the floor, Scott recommends leaving a gap just large enough to fit a blueberry.

CRUNCHES WORKOUT HOW TO

No idea how to engage your pelvic floor? Our guide to Kegel exercises explains all, but in brief, tighten the muscles you use to stop yourself from both urinating. “Engage your pelvic floor and transverse abdominis, keeping a small gap between your lower back and the floor.” “Lie on your back with your feet flat on the ground and your knees bent at about 90°,” says Scott.

You’ll only see the benefits if you perform crunches with correct technique, but Scott says it’s an exercise she often sees butchered.

Crunches workout