Can crunches reduce belly fat? The correct way to do crunches!

What should you do if you have a chubby belly? Of course, you should lose weight. I believe everyone has many ways to lose weight. Many people also know the method of sit-ups, but many people do it incorrectly. In fact, only the correct way can reduce the belly.

The correct way to do a crunch

Lie flat on the mat, bend your legs, with your calves at about 90 degrees, feet flat on the ground, abdomen in, chin slightly tucked in. Cross your hands and place them on your chest or ears on both sides. Be careful not to use force with your hands. Lift your upper back off the ground and keep your lower back close to the ground. Use the strength of your waist and abdomen to bend your upper body and feel the abdominal muscles being squeezed. The angle between your back and the ground should be between 30° and 45°. If it is lower than 30° or higher than 45°, maintain the exercise effect for a while, relax, and then repeat the movement. Do 15 times in one set, and practice 3 sets in total.

Key points of the movement: If you hold your head with both hands, do not use force with your hands, otherwise it is easy to hurt the cervical spine; when lying on your back, touch the ground with both heels instead of the entire soles of the feet; when standing up, the upper back should leave the ground, but the lower back should not leave the ground.

Crunches to strengthen your training method

1. Leg lift and abdominal crunch

Lie flat on the ground, bend your legs and lift them up in the air, with your calves parallel to the ground, and your hands placed at your ears or crossed in front of your chest. Lift your upper back off the ground, squeeze your abdomen, hold the position for a moment, and then relax.

2. Reverse Crunch

This exercise is best performed while lying on a bench with a rack at one end. Lie on the bench and hold onto the rack at the back for support. Bend and lift your knees, bringing them as close to your face as possible without lifting your pelvis off the bench. From this starting position, pull your knees as close to your face as possible, arching your back while lifting your hips off the bench and curling them toward your chest.

3. Supine straight leg toe crunch

Lie on your back, put your legs together and lift them up until they are perpendicular to the ground. Use your abdominal force to roll up your upper body and touch your feet with your hands.