Why doesn't crunches help you have a flat belly?
Many people believe that just having to work hard to bend your belly every day will soon have six-pack abs. However, the truth is not that simple. Traditional crunches are aimed at the straight abs and hardly burn many calories. They ignore deep inner muscle groups such as the transverse abdominal muscles and the subrential muscles, which play an important role in creating a firm and stable waist.
"Imagine your midsection as a corset that covers your entire body. If you only do crunches, you will only get to a small part, while you need to train the entire core to be effective," said fitness trainer Vaneeta Batra, Fitness & Wellness expert in India, on Health Shots.
In addition, overusing crunches can also cause muscle imbalances and put pressure on the neck and lower back if done incorrectly.
5 full-body Exercises to Replace Belly Crunches
To expose your abs, it is important to burn the coated fat. High-intensity whole-body exercises help increase heart rate and have a deep impact on the core muscles. Here are 5 suggestions from fitness experts:
Burpee
One of the most effective full-body exercises, combined with squats, push-ups and jumps. According to the American College of Sports Medicine (ACSM), burpees help move almost the entire body, especially the abdomen.
Mountain Climbers
From a plank position, bring your knees toward your chest continuously. This is an exercise that activates both the core muscles and burns calories through cardio movement.
High Knees
Simulate on-site running movements at high speeds. According to Fitness Enthusiast, this move quickly increases heart rate and tightens abdominal muscles.
Plank
"Plank is the king of core exercises. When you are in a straight position from head to heel, your entire core is forced to work to maintain balance," said international health expert Dr. Jordan Metzl, an sports doctor at the Hospital for Special Surgery, New York.
Russian Twists
Sit on the floor, lean back, rotating your torso from left to right. This move strongly affects the Lunar Cube muscles, making the waist slimmer.
How to arrange a workout schedule effectively
For best results, combine the above movements into a short exercise circuit:
45 seconds burpee, 15 seconds rest
Russian Twists 45 seconds, rest 15 seconds
45 seconds Mountain Climbers, 15 seconds off
Keep Plank as long as possible
Experts from ACSM recommend always warm up thoroughly before exercising to avoid injury. When you exercise regularly, you will not only see a firmer belly but also improve endurance, flexibility and overall figure.
