When it comes to training your abs, crunches have been a prominent exercise most people include in their fitness routine. For decades, it has proven that crunches are a crucial component for ab and core exercises; but how do crunches impact your body every day?
There’s been a lot of buzzes when it comes to doing the daily crunches challenge. Fitness forums ooze with story after story of people who have engaged in this challenge and met with significant results of the tight-knit 6-pack abs most people dream of.
Some people are at sea because the challenge doesn’t seem to have any effect on them.
Ask yourself, “How many sit-ups do I need to do a day to lose belly fat?” Or “How many crunches a day do you need to get your abs to start bulking out?”
Will 30 crunches a day give you significant results, or is 100 crunches a day the standard to get perfectly sculpted abs?
The Benefit of Abdominal Crunches
To put it out there, crunches alone cannot provide a complete core workout. Still, it does grant many benefits when it comes to strengthening your major core muscle, the rectus abdominis. A strong core is a foundation for all of your body’s movements. Including benefits such as:
- Builds Muscle Endurance
- Provides Good Balance
- Helps Your Body Maintain Good Posture
- Supports Body Lift Heavy Objects
- Improves Mobility and Flexibility
- Tones Your Abs
The Difference Between Crunches and Sit-Ups
Both are considered classic and traditional abdominal exercises. Still, as with many core exercises variations, they do have some essential differences that are enough to point out:
It can describe a crunch as a “half sit up,” which specifically targets the rectus abdominis or major abdominal muscle. This type of ab exercise is more of an isolation exercise that focuses on flexing your abs, which is perfect for building a well-toned six-pack.
Keep in mind crunches are not a holistic core training exercise and are not designed to burn fat.
When it comes to sit-ups, it does not only involve your core, chest, neck, lower back lumbar area, and the muscles of your lower legs.
Remember, the more muscles you work. The more challenging and strain it will put on your body. There is a wide array of benefits from this; the more muscles you move, the more calories you can burn.
On a side note, it is crucial to keep in mind that all of this will be for naught if you don’t execute this workout with a proper form. For example, doing 100 push-ups a day in an improper form is a sure way to disaster. Incorrect form can lead to some severe injuries-most, especially back injuries-if you aren’t careful.
To sum it up, both have their pros and cons in developing stronger core muscles; but which is better?
Are Crunches Better Than Sit-ups? Which is More Effective?
To put it into better perspective, crunches technically leans heavier on the endurance and core muscle building concept. On the other hand, sit-ups burn more calories as it works a lot of muscles simultaneously. So if we are to talk about getting abs. or toning and strengthening your core with minimal risk of injury, crunches are the best candidate.
But on the other hand, push-ups are more effective when it comes to burning more calories, as long as it is done correctly.
The Significance of Crunches to Get the Perfect Abs
Crunches are one of the most popular abdominal exercises. When performed correctly, it engages all the abdominal muscles, but primarily it works the rectus abdominis muscle and the obliques. This targeted muscle group exercise allows both building six-pack abs and tightening the belly more effectively.
How Significant is The Number of Reps You Do in Crunches?
If we want to get technical, the number of reps does matter when getting the best results possible from your exercise. Of course, the number of reps varies from person to person, and it entirely depends on their goals.
How Many Crunches a Day to Lose Belly Fat?
I believe we have already gone over it. Still, crunches are only an exercise to build muscle and strengthen your core endurance. Even it doesn’t contribute all that much when it comes to burning belly fat.
Yes, it might be an effective way to turn your stomach from flab to fit. Still, the outer layer of fat, which is technically the belly fat we so often prod and wish to disappear, is something crunches cannot do much about.
It is essential to include a mix of cardio or other exercise variations to burn fat effectively. So sit-ups alone won’t get you in the perfect shape; it can give you abs, but cardio and other exercises should be added to shed that belly fat.
I know you might be wondering how many crunches a day to get abs in 2 weeks stat, but every type of body has their differences. So it’s best to stay grounded; set a realistic approach to getting the most realistic results.
Is Doing 100 Crunches a Day Safe?
Like any exercise, doing the correct posture is key to ensuring that you gain muscle and prevent injuries.
So doing 100 crunches a day is safe, as long as you do it correctly with proper posture;
Here is how:
STEP #01 – First, you have to lie on your back with your knees bent. Have your feet planted firmly on the floor with comfortably enough distance from your buttocks.
STEP #02 – Cradle your head with your hands while keeping the elbow away from the ears.
STEP #03 – Draw your belly button toward your spine as you settle your body for the movement.
STEP #04 – Remember to exhale when you lift your head, neck, and shoulders simultaneously off the matt without lifting and higher at least 2 inches off the floor. Keep your neck straight and chin up as you do this movement.
STEP #05 – Hold that position for a few seconds and then inhale as you slowly lower your upper body back down, but don’t relax your body. Be sure to keep your feet, lower back, and tailbone in contact with the mat as you repeat the motion.
Common Mistakes People Do in Their Form
Pulling on the Neck
You’re trying to get ripped abs, not accurately rip off your entire neck from your head. So you have to focus all of your movement from your core and not from your head. Keep your neck suitably aligned and unmoving.
Crunching Too High
Crunches are mid “sit-ups” and not full-on sit-ups. So you should be careful about making each curl or movement subtle by lifting your shoulder blades just around 2 inches max off the floor. You may jerk your shoulders to add some momentum to your training, and remember to take it slowly.
Relaxing Down to the Floor
When you do crunches, you must remember that you have to keep your core tight and engaged. It shouldn’t relax. Your core muscles have to do all the hard work, so it has no place to let loose in the middle of a set.
Your back is your support system, so you have to keep it in neutral form. Never arch your back too much because that would not only cause severe pain once you are done, but it will take time away from your abs to rebuild the strength it needs.
How Many Calories are Burned If You Do Crunches?
As I’ve mentioned earlier, this type of exercise varies from person to person. Still, if you want to get a general idea, there’s news that a person can burn about five calories when doing 30 sit-ups in a minute.
So what about 100?
100 crunches a day burn how many calories exactly? Well, if we do the math, you can get an estimate of 25 calories burned from doing crunches. Not much is it? But it’s important to remember that sit-ups can strengthen your core muscles and improve your endurance.
Why Should You Include Crunches in Your Daily Workout Routine?
Sit-ups are one of the most effective ab exercises that can help you build your core strength. Despite all the other ab workouts out there, it still has a place in the gym or home.
Types of Crunches You Can Do to Add Variety to Your Workout!
It’s a drag to do the same typical traditional crunch every single day. Plus, creating a variation will prevent your muscles from getting used to the workout, so here are a couple of Crunch Variations you can do to your workout!
· Lay flat on the floor and keep your hands behind your head.
· Bring your knees inwards, creating a 90-degree angle.
· Start pulling your legs towards your chest.
· Now crunch your abs. Hold for a few seconds and then go back to the normal position.
· Do about two sets of ten each to get results.
· Keep your knees flat on the floor and bend them.
· Bring your elbow to the opposite knee the moment you are about to do your first crunch.
· Hold for a few seconds and then go back to your normal position.
· Try to alternate between the left and right sides.
· Do this about twenty times to get the best out of it.
· Lie on the floor first and hold a chair or table to keep your back against the ground.
· Lift one leg and bend it towards the stomach.
· Replace the leg that is parallel to the ground and perform a bicycle-like motion movement.
· One rep is only counted when both your left and right leg has come up to your stomach.
Vertical Leg Crunch:
· Cross your ankles and lift your legs upwards.
· Keep your hands behind your head and bring your shoulder blades off the ground now.
· Keep for a few seconds, and then come back to normal.
· Do short upward movements. It will tone your stomach and flatten it.
Long Arm Crunch:
· Lie down first. Keep your knees bend.
· Now, place your hands behind your head and interlace your fingers.
· Now lift the upper part of your body along with your hands and hold for about two seconds.
· Go back slowly to the initial position.
Toe Touch Crunch:
· Lie flat on the floor and lift your legs straight up.
· Keep your abs tight and suck your belly button in.
· Now lift both your hands up.
· Next, lift your head, shoulders, and chest and touch your feet with your fingertips.
· Come back to a normal position now.
Oblique Leg Crunch:
· Lie on the ground with your back against the floor.
· Now lower your knees and place your fingertips on either side of the head.
· Now curl your shoulders up. Keep it a few inches off the floor.
· Count to two and then go back to your normal position.
· Lie on the floor and bend your knees at a 90-degree angle.
· Now, curl your shoulders and lift your head and chest off the ground.
· Keep your hands straight as well, and let it touch your knees.
· Come back to normal position and repeat a few times.
We are now going back to the original question: What happens when a woman does 100 crunches a day for 3 weeks?
To answer that, well, of course, there will be some slight improvement in your core muscles; but 3 weeks of a hundred crunches will barely give you the six-pack you are hoping for, nor get rid of your belly fat.
Crunches do provide the body multitude of benefits. Still, as it is considered a targeted exercise, it doesn’t do much for the overall fat burn people seek their weight loss. It is crucial to find a proper diet and include other cardio variations o to successfully meet your fitness goal. Abs, as they say, is done in the kitchen, for which you should still eat right.
Remember, the number of sit-ups is crucial to your overall performance. It contributes a lot but doesn’t necessarily mean going over or up to a hundred to get your desired results.
Everyone’s body is different, and what works for some may not work for you, but in time, with proper dedication, you can meet your goal.