Crunches are a classic core exercise. Learn how working on your abdominals can get you one step closer to your six-pack dreams.
Create an Exercise Routine
If you're asking yourself, "How many crunches should I do a day?" three sets of 10 to 12 reps should suffice.
While you may want to stick to crunches as your sole method of a core workout, you also need to think outside of the box and create a complete exercise routine for your whole body. This means targeting your arms, back, shoulders , legs, glutes, lower back, and hips.
Feeling a little overwhelmed? You'll be happy to know that there are many exercises that can target multiple areas at once.
Apart from the beginner-friendly crunch, here are some exercises that target a variety of areas:
- Pushup: This exercise targets a variety of muscles, including your core, triceps, and chest.
- Squat: You can't go wrong with an old-fashioned squat that works your lower body, hips, hamstrings and glutes. Up the ante and add some weights to work your upper body, too.
- Lunge: Take the squat a step further with a lunge that targets your glutes, quadriceps and hamstrings.
- Deadlift: Want to build total-body strength? A properly executed deadlift is a great way to work your calves, quads, forearms, glutes, core and hamstrings.
Make sure the exercises you choose pump up your heart rate and get you feeling the burn. According to the Centers for Disease Control and Prevention, you should aim for 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week to maintain your current weight. Hoping to drop a few pounds? Rev up your workouts to get into a calorie deficit.
How to Do Crunches Properly
If you're still set on including crunches as part of your workout routine, don't forget to keep safety at the forefront. Even if you've been doing crunches for years, you may not have realized there's a right and wrong way to do them. Take a look at this step-by-step guide to help you properly execute a crunch:
Other Ab Workouts to Try
Want to spice up the recipe for your six-pack abs? Check out these other abdominal exercises:
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**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.