What is a crunch and how to do it?

Crunches are a common abdominal exercise. Men generally do them more often because they can train their abdominal muscles. If you stick to it for a long time, having eight-pack abs will not be a problem. Crunches are also a good choice for men who want to lose weight.

How to do the crunch exercise

Step 1

1. Flat abdominal crunch: Lie flat on the ground, bend your knees 90 degrees, and place your feet flat on the ground. Cross your hands in front of your chest or beside your ears, lower your shoulders and abdomen, slightly retract your lower jaw, lift your shoulder blades off the ground, keep your waist fixed, and lower your shoulder blades to the ground, exhale upwards and inhale downwards. One up and one down counts as one time.

Step 2

2. Leg lifts and abdominal crunches: Lie flat on the ground, bend your legs and lift them up in the air, with your calves parallel to the ground. Repeat the same movements as above.

Step 3

3. Low leg crunch: Same as the leg crunch, but lower your legs down, still keeping them airborne, a few inches off the ground.

Do 15 to 25 reps in a set, rest for 20 to 30 seconds after each set, and practice more than four times a week. It will be hard to stick to it at the beginning, so you must not be lazy and strictly follow the action requirements, even if you have to take a short break in the middle. Each stage of the action should be practiced from unfamiliar to familiar. After about one and a half months, the abdomen will become quite tight. If you add 40-50 minutes of jogging every day, the belly will naturally disappear.