Crunches are exercises that you should do if you want to have good abs and core. It works the rectus abdominis muscle. Squats are primarily a basic work exercise and burn fewer calories compared, but they move in a controlled manner, flexing and releasing the central muscles, which helps build squats.
The many variations of crunches have been developed to focus on different muscle groups in the same area as the rectus abdominis, which is the only muscle focused on regular crunches.
As the crunches exercise is more controlled, it can help you improve your focus on your exercise routine. And since you don’t use any equipment, you can do it anywhere. This exercise can also improve your muscle strength and flexibility.
Here are some types of crunches, how to do this and its benefits.
How To Do Crunches Properly At Home
#1. The Basic Crunch:
The basic crunch is done when lying on your back, with your knees bent and your hands behind your head, then get up to find the pelvis with your shoulders and center to hold it and propel it forward. Injuries can be caused if you advance using the strength of your hands on your neck or head.
#2. Reverse Crunch
The Reverse Crunch is done lying on your back and placing your leg at 90 degrees. Place your hands on the floor on both sides of your body. If you are starting, you can place your hands behind your hips for additional support.
Then, using the central muscles in a controlled manner; Lift your legs and hips towards the ceiling while bringing your knees to your chest. Then, return to the starting position.
During this exercise, try not to use too much momentum or do it so fast that you get hurt. Repeat as many times as you can.
#3. Vertical Leg Crunch
To do this, lie on your back with your arms straight. Lift your leg and heels toward the ceiling until it is directly on your hips. Then, raise your arms to almost touching your feet with your fingers while pulling your belly button to stabilize your position with your abdominal muscles.
Your torso will appear almost U-shaped. Breathe slowly, control the movement and repeat 8 to 15 repetitions.
#4. Long Arm Crunches
To do this, lie on your back with your knees supported. If you want more resistance, keep your legs straight. Your arms should be above your head. Squeeze them together. Using the central muscles, lift the upper body. Make sure you don’t stretch your neck. Repeat it 8-15 times.
#5. Bicycle Crunch
This training not only worked the rectus abdominis but also worked the upper abs. You can do it lying on your back, with your hands behind your head. Lift your knees from the floor to your chest.
First, turn to the right and try to meet the left knee with the right elbow while extending the right leg out, then do the opposite side, trying to find the right knee with the left elbow.
#6. Double Crunches
This is a basic crunch and reverses crunch exercise together. Lie on your back with your knees at a 90-degree angle and your hands behind your head.
Lift your hips off the floor like in a crunch and lift your shoulder blades off the floor like in a basic crunch. Try to tighten the core and control the position. Then return to the starting position.
I hope the article on a crunch for women is informative. Please leave us a comment.
