It is undeniable that a beautiful body shape really helps support the appearance to make it look attractive. One of the body shapes that need to be considered is the shape of the stomach. Who doesn’t want to have a beautiful belly shape? Almost everyone wants a beautiful stomach shape, but often they don’t have time to form a beautiful stomach. One solution that can be done is to do crunches.
Have you ever heard of crunch type exercises? For you sports fans, maybe this term is not so foreign to you. Crunch is one type of exercise that is done for people who want to have a beautiful stomach shape, especially flat or six-pack. This exercise is very practical and can be done anywhere you want.
This crunch movement is actually very similar to the sit up movement, but in the crunch movement you only need to lift your upper back. That’s why it’s not uncommon to sometimes compare which one is more effective between crunches and sit ups. In simple terms, basic crunches can be done in the following ways.
- Lay your body on the floor relaxed. To be more comfortable, please use a carpet surface to lie down.
- Bend your knees, then cross your arms in front of your chest. You can also put your hands behind your neck or your head.
- Lift your shoulders toward the ceiling using your abs, and stop at the peak. As your shoulders lift off the floor, stop and hold that position for a full second or more. But remember, don’t lift your entire back off the floor until it touches or is parallel to your feet.
- Lower your shoulders slowly while taking a breath, but do not immediately fall backwards.
- Before doing the movement, loosen your stomach first.
In addition to these basic movements, there are other crunch movements such as the following.
1. Bicycle Crunch
The initial movement of the bicycle crunch is almost the same as the basic movement, but the feet are not attached to the floor but are lifted. Also, bend your left leg and touch your right elbow to your left knee.
2. Reverse crunch
Lay your back on the floor and lift your feet off the floor, bending your knees at a 90-degree angle. Lower your legs at a 45-degree angle but not touching the floor, pull your knees toward your chin and return your feet to a 90-degree angle.
3. Twist Crunch
Lie on the floor and bend your knees, and place your hands behind your head with horizontal elbows. Lift your body crosswise and bring your left elbow to your right knee. Keep your head in line with your elbows, repeat and do it equally between the left and right.
4. Vertical Leg Crunch
Lie on the floor, lift your legs straight up and cross your knees. Also, place your hands in a straight line in line with your waist. Lift your shoulders slowly, put them back down and repeat the movement.
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Benefits of Crunch
After learning about the technique of doing crunch movements, here we present about what benefits you can get when doing crunch movements.
1. Help make the stomach beautiful
The main benefit that can be obtained from this sport is to help get a beautiful stomach, more precisely is a six-pack or flat. Assisted by the consumption of healthy foods, crunches are believed to be effective in overcoming the problem of loose abdominal muscles to make them firmer and look beautiful.
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2. Helps tighten chest, back and shoulder muscles
When done regularly, crunches can help tighten the muscles in the chest, back and shoulders. But for those of you with osteoporosis or low back pain, this exercise may not be suitable for you.
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3. Helps speed up digestion
Low peristaltic movements in the intestines can cause constipation. The crunch movement can trigger the intestines to spasm and wake up so that it can help smooth digestion. Combining crunches with walks, other activities and fiber-rich foods is also effective for relieving constipation in the intestines.
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4. Helps burn calories
Like other sports, crunches can also help burn calories and fat. If done regularly, doing crunches is believed to be effective in helping burn fat and calories in the stomach.
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5. Help lose weight
Although the movements performed in this sport are relatively small, doing crunches is also believed to help lose weight by burning fat and calories in the stomach.
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6. Help shape the hips
Crunch movements that involve the work of the hip muscles are believed to help shape the hips to make them more beautiful. This sport is perfect for women who want beautiful hips.
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7. Helps tighten skin
When you are on a diet program, there is usually sagging skin. With crunch exercises, sagging skin due to excessive weight loss can be overcome.
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8. Help shape the upper body
For you women, doing crunches really helps you to help shape your upper body to make it tighter and more beautiful.
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9. Helps strengthen abdominal muscles
Due to the movement, doing this exercise regularly can help strengthen your abdominal muscles. This is suitable for those of you who have sagging abdominal muscles due to an unhealthy lifestyle or after giving birth.
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1o. Helps strengthen leg muscles
Crunch exercise is also useful to help strengthen the leg muscles to make them stronger and tighter.
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In addition to the benefits above, other benefits that you can get from doing crunches include the following.
- It is a dynamic sport.
- A relatively safe and comfortable sport
- Practical exercise
- Sports that can be done anytime
- This exercise can be done independently
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