Crunches are very crucial if you want a flat stomach. Many of us who are trying to lose belly flab make many mistakes while adopting them in your workout routine. Firstly, there is a right way to do crunches. If you are doing them wrong, then they will not be affective.
The Basic Crunch
This is the basic and simplest type of crunches to include on your workout schedule. There are many variations of crunches that help to lose belly flab. But, it is important to know the basic type first. The basic crunch works out the upper stomach and abdominal muscles.
Start by lying down on your back. Place your hands under your head or crossed on your chest. However, it is best to keep them on your chest. Hands under your head can cause strain to your back. While, going up you tend to pull at your neck muscles, if hands are behind your head. Bend your knees and keep the soles of your feet flat on the ground. Your knees should be bent at all times while doing this exercise; it helps to support your back.
When you have attained your position comfortably, get set to raise your torso. While coming up, use your abdominal muscles and not your back or neck muscles. Pressing your lower back to the ground while going up helps to achieve this. Exhale once you have raised your torso sufficiently. Next, inhale and lower your back to the ground again.
The Reverse Crunch
This works out the lower abdominal muscles. Lie down on the ground and raise your legs up in the air. Bend your knees slightly and cross your ankles in mid-air. Place the hands on the floor. Your head and back should also be pressed hard to the floor. Then, raise the hips off the floor.
Try to raise to a height of about 2 inches.Hold your hips steady in this position for around 3-4 seconds. Do not let your hips move backwards and squeeze the abdominal muscles in this position. Then, lower them to the floor again slowly.
Do about 2-3 sets of each exercise. Take some rest in between the sets, about 2 minutes of rest is enough. Also, crunches in isolation cannot help to lose belly flab. You can to adopt a workout routine for the entire body and also do cardio to get a flat stomach. Keep a close watch on your diet and avoid foods high in sugar and fat.
