If you want to strengthen your core muscles and have that ab-packed tummy, try crunches. Seeing that many people would like to have nice abs, they would try to do 500 crunches a day. But is it safe? Furthermore, would you lose weight and gain the rocking body you want by simply doing 500 crunches?
Crunches are exercises that look like sit-ups but only different. Likewise, instead of lifting the whole back off the floor, only the upper back is raised while bending two knees. Thus, it involves only the abdominal muscles and leaves out the muscles in the hips out of the exercise. Specifically, the exclusion is called the “crunch” when being done.
Nonetheless, we have to know if it’s possible to do 500 crunches a day. Not to mention, what will you benefit from it?
There is no limit to the number of crunches a person can do in one day. But, too much of it can be harmful to the health of an individual. Similarly, doing hundreds of crunches without a healthy diet to accompany the exercise routine is a waste of time. Also, doing as much as 500 crunches a day makes you tired to do any other thing.
So, it’s quite not advisable. Besides, crunches involve a continuous bending of the spine, and for a short while, your back will start to hurt. What is more, bulging discs develop in the spine, and there is the risk of lower back pains as well.
People do crunches for a whole lot of reasons. All the same, part of these goals is to flatten the stomach and streamline the midsection of their bodies. Notably, crunches help tone the core muscles and strengthen the abs. Equally, this contributes to improving posture and allows for more efficient ways to rotate and lift the body.
There is the risk of harming yourself when doing excessive crunches. Notably, you’ll be suffering from neck and spinal strain, which is quite common to those who do crunches every day. Also, if you do the exercise poorly, it’ll create tension and restriction to your hips.
Crunches are an out-of-date exercise that can replace to more efficient and easy workouts. That being said, there are other ways to help build abdominal muscles. In other words, there are several alternatives to try out other than crunches.
The reasons why most people do other alternatives because it offers something better. Like these alternatives, they target not only the core but the glutes and thighs as well.
Crunches target only the stomach and leave out other parts like butt, hamstrings or biceps. A core exercise should not focus on just a part of the body. It should take effect in every area of the body.
Other alternatives to the 500 crunches a day, include:
The front plank exercise is a great exercise for stabilizing. Namely, engaging in this activity involves constant tension, and the entire core gets itself supported. More importantly, they are totally safe to do too. To execute this exercise, start in a push-up position while bending your elbows and resting on your forearms.
Afterward, hold up the body in a straight line and pull in the abdomen to create tension. Do this for as long as possible and repeat. The side plank is pretty much the same concept as the front planks. But you have to rest on your sides.
The ab wheel is a core exercise and a more complicated version of the front planks. While it’s similar to the front planks, the difference is your hands will rest on a small moving object. Try to keep yourself balanced. Push the ab wheel out in front of you while keeping your back straight. The tension will build up in your core.
It would be better to use a bench for this one. Also, find support while lifting your legs from the edge. Meanwhile, keep your legs straight. If you want to have resistance to your training, place strap-on weights on your feet. Leg raises target the core, butt, thighs and glutes.
Lift your legs altogether and bring it to the sides while keeping your upper body straight. You can also do a variation of having a half wiper. Just raise your knees at a 90-degree angle and go side to side. Extend your arms for support.
A more favored alternative, Russian twists aim for your core and arm strength. Just sit up straight, push your body back a little while holding weights. Now, turn to the sides as you carry the dumbbells. The exercise is known for burning your love handles and further toning your core.
Which do you prefer? An exercise that only deals with one part of the body, or one workout yet burns targets most of your muscles groups? Because if you say “Yes” to the latter, you better drop the 500 crunches a day training regimen, as it will do you no good.
We’re not saying crunches are bad, you just have to know that it shouldn’t be 500 times in a day!
If you liked this post, be sure to check out our article where we ask: Are Sit-ups Or Crunches More Effective? This article takes a closer look at the pros and cons of crunches, when compared to traditional sit-ups.