Crunches are what kind of exercise

Slowly lower your body back down to the mat as you inhale, moving with control. Repeat for a set number of reps or amount of time. Crunch up, reaching your fingertips toward your flexed toes. Start on your hands and knees in tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips. Extend your right arm forward and left leg back, maintaining a flat back and keeping your hips in line with the floor.

Think about driving your foot toward the wall behind you. Squeeze your abs and draw your right elbow and left knee in to meet near the center of your body. Lie faceup with your arms extended overhead and legs straight against the floor.

Contract your abs to press your low back into ground. Point your toes, squeeze your thighs together, squeeze your glutes, and lift your right leg and left hand off the ground, reaching your hand forward and across to tap your foot so that your body forms a V. Keep your core engaged as you slowly lower to return to starting position. Continue on the same side for a set amount of time or reps, then repeat on the other side.

You can do this move with or without a resistance band. Stand with your feet just wider than hip-width, with your left hand on your hip and right hand straight up toward the ceiling.

Engage your core as you lift your right knee and pull your right elbow down to meet it. Your knee should come to about hip height, and your elbow should tap your knee there.

You shoulder feel this in your obliques as a standing crunch, engaging your core to help with balance. Return to your starting position by putting your right foot back on the floor and extending your right arm overhead. Focus on placing your right foot gently down—not just letting it slam to catch yourself from falling. As mentioned, one of the most common mistakes is that people often strain their neck by tightening it, or pull their neck forward with their hands as they curl up.

Another common mistake is breathing incorrectly during the exercise. You can actually make the exercise less effective and more challenging by inhaling or holding your breath as you crunch up. Likewise, you should not try to move as fast as possible—using momentum to curl your torso up and down. When performed slowly, with control, and with proper breathing, crunches can be an effective abs exercise.

SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. How to Do Crunches. The crunch and the squat are considered staple exercises in most fitness programmes. However, not all exercises are created equal.

Crunches are probably the most commonly known exercise. Injury prone: Crunches can put damaging strain on your neck and back which can lead to pulled muscles and injuries. Imbalance: Crunches strengthen just a few muscle groups and neglect deeper core muscles, critical aspects of the spine, as well as the role our core plays in the whole body.

Overdone: A primary disadvantage of crunches is that many people overdo the recommended number of repetitions. Ten to 20 crunches performed at a steady pace and with proper form are preferable to sloppy ones, but this advice is often ignored. Plank variations and compound resistance exercises are way better alternative to crunches. Also, incorporate balance ball exercises into your routine.

These balancing exercises will activate a much wider muscle range as well as the stabiliser muscles. Squats are a full-body exercise that work the hips, glutes, quads, and hamstrings, and help strengthen the core. Functional Exercise: Functional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment. Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days.

When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. Prevent Injuries: Most athletic injuries involve weak stabiliser muscles, ligaments and connective tissues, which squats help strengthen. Better Posture: Squats are a great way not only to improve your posture, but also build better balance.

Healthy knees: Squats help keep your knees supple and strong, improving your flexibility and preventing injury. The bending and stretching of your knees will strengthen your knee muscles and allow more oxygen and blood to flow around the joints. Complete workout: Squat exercises are great for a total lower body workout. They effectively work most of the major muscle groups of the butt, hips and thighs. Versatile: Squats are also a versatile exercise.

They can be done in almost any location, with or without the use of weights or equipment. The backlash: Squats have long been criticised for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue. Hindutva and Hinduism are two different concepts: Rahul Gandhi. Delhi Police arrest 2 in Haryana wrestler murder case.

The bicycle crunch is an intermediate version of the basic crunch. It works both the abs and obliques. To avoid strain, keep your lower back on the floor and shoulders away from your ears. Rotate from your core instead of your neck or hips. The following crunch variation is safer than traditional crunches. It works by supporting the lower back while keeping it in a neutral position.

It also puts less strain on your upper back and neck. The following exercises are safer alternatives to the crunch. Plus, compared to crunches, these exercises work multiple muscles in the core instead of just the abs. This beginner exercise is done in a similar position to crunches. But instead of moving your upper body, you move one leg at a time. This motion engages both your abs and pelvic muscles. The bird dog is an intermediate move.

It targets your abs, as well as the muscles in your butt, hips, and back. The mountain climber engages your core, hips, and butt. It also trains your arms and thighs, making it a great full-body move. This advanced exercise works your abs, obliques, and shoulders while challenging your balance.

The crunch is often seen as the gold standard for ab exercises. Crunches can also be hard on your back and neck, so they may not be safe for everyone. Instead, you can try alternative exercises like the bird dog or mountain climber. Not only do these moves engage multiple core muscles, but they put less stress on your spine.