Will Crunch Workouts build strong abs?
Yes, Crunch Workouts can help men build strong abs, and almost every man wants strong abs.
Many exercises will help you achieve that and get stronger. Crunches are some of the most popular. While most people are familiar with the standard crunch, other variations target specific core areas.
Remember that you want to achieve a more balanced abs workout that strengthens the main areas of the core: the obliques, transverse abdominis, rectus abdominis, and lower back.
Crunches are fantastic because they are highly effective and don’t pressure your spine. Check out some of these exercises now!
Can Crunch Workouts Build Strong Abs Quick?
The advantage of crunches is that you usually don’t need any equipment. Crunch workouts are very suitable as home workouts.
However, simply doing one type isn’t going to help you achieve quick results. Don’t focus on how quickly you can build your abs if you want sustainable results. Instead, concentrate on the journey and stay consistent.
Your results may plateau over time. That’s why it’s a good idea to concentrate on a select number of crunch variations for a few weeks before mixing them up.
Remember, crunch workouts and other abs exercises will help strengthen your abs. But if you want a precise definition, you must have a clean diet with a calorie deficit! Crunches alone aren’t enough to give you a six-pack.
Best Crunch Workouts
Now let’s look at some of the best crunch workouts in detail. These crunches target different specific areas of the core.
You should select 3 to 5 of these exercises when you’re training. Practice completing 10 to 20 reps of each or a timed circuit of 30 to 45 seconds per crunch. Rest for 15 to 20 seconds between each exercise. Try to do 3 to 5 circuits with a minute of rest between each.
The whole thing will be over in less than 10 minutes! Mix up your workout again after a few weeks. Remember that you shouldn’t strain your neck when you’re crunching!
Check these exercises out now.
The most famous crunch exercise is also the most basic. It’s a great all-rounder because it affects all of the core muscles. However, the rectus abdominis (six-pack) and the obliques receive the most benefits.
- Lie on the floor with your knees bent and your feet flat on the mat.
- Cross your arms across your chest or place your palms on your thighs.
- Engage your core, exhale and lift your shoulders and upper back.
- Curl forward, keeping your lower back on the floor.
- Pause for one rep, inhale and lie back on the floor.
Level up: Make this exercise more challenging by holding a weight against your chest.
In-and-Out Crunch Workout
In-and-outs is a challenging crunch exercise that requires strength in the lower back. It targets the abs and the quadriceps.
- Sit on the floor with your legs bent and your knees in front of your chest.
- Lift your hands off the floor and pull your knees toward your chest. This position should contract your abs and hip flexors.
- Keep your spine straight and lean back as far as you can without touching the floor. Extend your legs straight out in front of you at the same time. Squeeze your core tight to maintain stability.
- Pull the knees toward your chest while lifting your body back into a seated position.
- Repeat the exercise multiple times.
Feel the burn: Try the same exercise while holding a weight. But don’t corrupt your form!
V-ups are Crunch Workouts too
V-ups are a challenging exercise that may not be suitable for some beginners. However, they’re one of the best crunch workouts because they engage different ab muscles and obliques.
- Lie down with your legs extended on the floor. Reach back with your arms behind your head so that your body is in a straight line. Your palms should face upward.
- Lift your legs and upper body simultaneously. Keep your legs straight and reach toward them with your hands, making a V-shape. Try to sit up as tall as you can.
- Maintain a tight core and return to the starting position in a controlled movement.
Intensity: This is a strenuous exercise, but you can make it easier by bending your knees. It’s easier when your heels are nearer to your hips. As you advance, try to straighten your legs more.
Twisting Crunch Workouts
The Twisting Crunch is a variation of the standard crunch that places more stress on the abs. It also helps with spine mobility.
- Take a standard crunch position.
- Place your hands by your ears so that your elbows are elevated. Don’t place stress on your neck.
- Pull your right knee toward your chest. At the same time, twist and crunch toward it with your left side.
- Return to the starting position and alternate sides.
Difficulty: Try stepping it up with the bicycle crunch below.
Bicycle crunches are among the best exercises for the lower abs and obliques. They seem easy at first, but you’ll feel the burn quickly. Don’t forget to keep breathing!
- Lie on the floor with your knees elevated. Keep your lower back pressed against the ground. Elevate your shoulders and head. Raise your hands beside your head with elbows flared.
- Raise one leg and extend it out.
- Lift the other leg. Bend your knee and pull it toward your chest. Twist your torso so that the opposite elbow reaches toward your knee like the twisting crunch above.
- Extend the bent leg while retracting the other at the same time. Repeat the same twisting crunch movement.
- Maintain a slow, dynamic flow with both feet off the floor.
As the name suggests, reverse crunches are the opposite of standard crunches. Instead of lifting your body, you use your legs. This movement should make it easier on your spine.
The exercise focuses on the rectus abdominis muscle, so it’s an excellent exercise for your six-pack!
- Lie on the ground and look up at the ceiling.
- Bend your knees and keep your feet flat on the floor. Keep your hands down by your sides for stability.
- Tighten your core by exhaling. Then, maintaining bent knees, lift your knees as though you want to press your thighs to your chest.
- Your lower back and hips will slightly lift. Hold the position for a moment before lowering your feet toward the floor.
- Repeat multiple times.
7. Hanging Knee Raise
Most crunch exercises don’t require equipment. However, you’ll need a bar of some type to hang from for this one. It can be a pull-up bar, a children’s play frame, or even a tree branch! You can get creative.
This exercise targets your entire core, but it’s one of the best ab workouts for lower abs. You’ll also challenge your grip as well as the strength of your forearms.
- Hang from a bar with an overhand grip.
- Bend your knees and exhale to tighten your core.
- Using your lower abs, pull your knees toward your core. Don’t swing your legs.
- Lower them in a controlled movement.
- Continue with slow reps.
Next Level: If hanging knee raises are too easy, try hanging V-raises!
8. Scissors Crunch Workout
The scissors crunch is very similar to the bicycle crunch, except that you maintain straight legs. Scissors work the upper and lower abs, the lower backs, hip flexors, and other muscles.
You must keep your lower back pressed against the floor, or this exercise will be less effective.
- Lie flat on the floor with your legs extended. Place your arms down by your sides.
- Keep your legs straight. Raise one as high as you can without lifting your lower back.
- Maintain a tight core as you lower the elevated leg while simultaneously raising the other. This creates the distinctive scissors movement.
- Repeat the movement multiple times.
9. Frog Crunch
Frog crunches look strange, but they’re a great exercise. That’s because they combine elements of the regular and reverse crunches simultaneously. They target all of your abs while also hitting the obliques hard.
- Lie flat on your back with bent knees. Press your feet together with your knees open wide. Place your hands gently on the back of your head. Avoid putting pressure on your neck.
- Keep your chin tucked and tense your core.
- Squeeze your abs and lift your knees upward. Essentially, this is like a reverse crunch movement.
- Return to the starting position in a controlled movement.
- Repeat the desired number of times.
What are Tuck Jump Exercises
The Tuck Jump exercise is one of the best ab workouts to burn fat. A fat-burning exercise is a bonus because it will help you achieve that desirable definition.
How to Do Tuck Jump
- Stand with your feet between hip and shoulder-width apart. Engage your core and soften your knees. Be sure to maintain a straight back.
- Push your hips back, slightly bend your knees.
- Turn your palms to face downward and bend your elbows to 90 degrees.
- Think of it as you are a coiled spring as you go down. Prepare to explode upward.
- In one big movement. Jump up and draw your knees toward your chest, however let them hit your downturned palms instead.
- Try to stay tall as you jump. Do not allow yourself to crunch into a ball.
- Be sure to land lightly on your toes. Allow your knees to bend to absorb the force of the landing.
Take a 20-second break before attempting your next one. Tuck Jumps will wear you out, and your form will begin to get sloppy. Try 1-3 Jumps and work on your form and landing. Once you get stronger, add in multiple sets of 1-3 Tuck Jumps per set.
Tuck Jump Exercise Benefits
This at-home bodyweight exercise is an explosive activity with lots of health benefits for men. However, they can hurt your knees if done incorrectly.
Tuck Jumps are a Fat Burning Exercise
A Tuck Jump exercise is an excellent (HIIT) high-intensity interval training exercise. So, this activity will get your heart rate accelerated and propel you into the fat-burning and calorie-torching zone quickly.
Tuck Jumps can Build Strong Abs
Just like a crunch exercise, Tuck Jumps can tighten up your core. These exercises will help with stability, balance and wake your body up for an upcoming explosive activity.
Tuck Jumps – Body Weight Exercise
Ab workouts are fantastic but don’t overdo it. Listen to your body.
It’s advisable to train your core two to three times per week. Therefore, an Ab workout can be a dedicated HIIT finisher at the end of your regular gym workout. Or you can train in the morning after you wake up.
Can I Do Crunch Workouts everyday?
While you probably don’t want to do full crunch workouts every day, you can train with a plank workout daily. Adding in plank workouts is a less stressful way of training your core and abs.
The best crunch workouts include recovery as well as muscle strengthening. So, if your abs become too painful, it’s time to take a rest. That’s why it’s also important to stretch them like any other muscle.