Crunches are a great exercise for working your abs, and they’re also pretty simple to do. Here’s how to do them:
1. Lie on your back on the floor and place your hands behind your head.
2. Bring your knees in towards your chest, then raise your shoulders off the floor and curl your chin towards your chest.
3. Hold for a second, then slowly lower yourself back down to the starting position.
4. Repeat for 12-15 reps.
If you want to make crunches more challenging, you can add a weight plate or hold a weight plate against your chest. You can also add a medicine ball or dumbbell weight to your feet.
Try adding them to your workout routine two or three times per week for an extra challenge. Always remember to breathe normally throughout, don’t hold your breath, and do not include any fast or jerky movements. To avoid neck or lower back pain, make sure you’ve got the correct posture and that your shoulders aren’t too far from the floor as you come up.
The key to any workout is consistency:
Try performing crunches three times a week for four weeks and record the number of reps you achieve each session. The first week should be done at low intensity and with a low number of repetitions – maybe five to seven – and the next three weeks should be gradually increased to 10-15 reps per set. As your strength improves, so will your results.
Crunches are also an excellent way to prevent injury when you’re exercising. A lot of injuries (particularly in females) are caused when the abs aren’t toned enough to support the back, so doing crunches regularly can help bolster your core strength.
If you want to lose weight or get six-pack abs, it’s important to think about what you eat as well as what exercises you do. Try cutting back on the number of carbohydrates and processed food in your diet, while consuming more lean protein and fresh fruit and vegetables. For snacks, try nuts or yogurt with berries instead of chocolate or crisps. If you want to get six-pack abs quickly then try HIIT workouts, rather than spending hours on the treadmill or cycling machine.
Why is HIIT helpful for cardio?
HIIT (High-Intensity Interval Training) involves short periods of intense cardio, followed by a rest period and then another burst of activity. A HIIT workout for abs might involve doing 20 seconds of crunches as fast as you can, with 10 seconds of rest in between each set. Do four sets of HIIT ab exercises and you’ll be done in just half an hour.
HIIT workouts improve your fitness more than steady-state cardio because they release more fat into the bloodstream to be used as energy, while regular cardio releases carbohydrates instead. This means that your body can work harder for longer before it starts to struggle with exhaustion, so you can get more out of your workouts.
HIIT is also better for weight loss because it speeds up your metabolism for up to 48 hours after you’ve finished exercising, which means you’ll continue burning fat even when you’re sitting down watching TV or sleeping in bed! Now that’s an effective way to lose weight fast.