How Does Doing Crunches Help Get Six Pack Abs?
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The Importance of Strong Abs
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Strong abdominal muscles are important for a variety of reasons. In addition to the washboard abs look that most people seek, strong abs reduces the risk of injury, support back muscles and increase stability. However, the abdominal muscles may be buried beneath layers of abdominal fat which can be toxic for internal organs located beneath this unhealthy adipose tissue. When people begin efforts to strengthen abdominal muscles, several areas are targeted. The rectus abdominis is the group of muscles associated with the six pack ab look. Other abdominal muscles include internal oblique, external oblique and transverse abdominis. Although different abdominal exercises target each of these muscles, a well-rounded ab workout is best for strengthening the entire core section of the body. In addition to abdominal training, it is also important to integrate proper nutrition and cardio exercise to help eliminate fat located on top of the abdominal muscles.
How to Perform a Crunch
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Abdominal crunches involve contracting the abdominal muscles repeatedly to build strength in the core muscles. A variety of crunch type exercises can be done lying down, seated and in standing positions. According to Len Kravitz PhD, when performing a crunch, individuals should only tighten to the point where their shoulders lift off the ground because the abdominals only flex the spinal column to approximately 30 degrees, the hip flexors tend to take over after this point, and the abdominals are not the major muscle in use (University of New Mexico). Unlike many resistance activities that advocate fewer repetitions, strengthening the abdominal muscles requires more repetitions because the range of motion is quite small.
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Crucnh Options
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When strengthening abdominal muscles and attempting to build "six pack" abs, it is best to perform crunches and other ab workouts three to five days per week. Unlike many of the body's muscles, the abdominals seldom get fatigued to the point where rest and muscle rebuilding time is necessary. Instead, ab muscles recover quite quickly and can thus be exercised several days a week. Performing a variety of abdominal crunches may help to challenge the muscles and support growth. However, exercising the abdominals does not require expensive ab equipment. According to the American Council on Exercise, a study comparing the effects of abdominal equipment, like the Ab Rollar Plus and Ab Sculptor, to the traditional crunch found no statistically significant differences in muscle activity, (1997). In addition to basic crunches, which involve lying on your back and crunching forward to lift the shoulders off the ground, a variety of other exercises can be performed. These may include the oblique crunch, vertical crunch, reverse crunch and many other crunch type exercises.
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