here’s a breakdown of the key points from the provided text about crunches and core exercises:
Crunches:
Muscles Worked: Primarily the rectus abdominis, but also engages obliques and transverse abdominis.
Spinal flexion: A 2011 study in the Strength and Conditioning Journal suggests crunches are safe and beneficial if you don’t have pre-existing spinal issues or a herniated disc. Benefits: Can improve spine health and adaptability, and lead to strength and muscle gains in the abs.
Recommendations: Avoid high-rep challenges (100 reps). Instead, do 6-15 reps with 48 hours of rest between sessions.
Proper Form: Lie faceup, knees bent, feet flat. Hands behind head, elbows wide. Lift head, neck, and shoulders off the floor, using abs. Avoid pulling on the neck.
Crunches vs. Sit-ups:
Not the Best: neither are considered the best exercises for targeting ab muscles.
Military Shift: The Marines, Navy, and Army have phased out sit-ups in favor of exercises like planks.
safer Option: If choosing between the two, crunches are generally safer, especially for those with back issues, as they put less strain on the lower back.
Alternatives to Crunches and Sit-Ups:
More Effective: Planks and other exercises are more effective for building core strength.
Global Engagement: Exercises that engage the entire body are preferred.
Recommended Exercises:
Planks: Various plank variations.
Roll-outs on a Stability Ball: Mimics core stability needed while holding handlebars.
Bird Dogs:
* Modified Back Extensions:
How to do a Plank:
- Start in a push-up position, hands under shoulders, straight line from head to heels.
- Keep neck relaxed, eyes on the floor. Engage core.
- Hold for 10 seconds, working up to 60 seconds or more.
How to do a Bird Dog:
- Start on all fours, abs engaged, shoulders over wrists, knees under hips.
- Extend right arm forward to shoulder height and left leg straight behind.
