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The crunch is an abdominal exercise that works the
The
- The Atlantic:
- '' cGill'sfindings showed that sit-ups and crunches weren’t just mediocre strength-building moves; they were actually hurting lots of people.''
- ''In the past decade, every branch of the U.S. military has begun to phase out sit-ups and crunches from their required testing and training regimens, or else they have made them optional, alongside more orthopedically sound maneuvers such as the plank. Spokespeople for the Army and the Marines confirmed ..that these decisions in their branches were made in part to avoid the high rates of lower-back injury found among troops training for speed sit-up and crunch tests.''
- ''If you hadn’t yet noticed crunches disappearing around you—or if you have a trainer who still puts you through your sit-up paces—McCall said he wouldn’t exactly be shocked. Like many other American industries, the fitness business is consolidating, but it still contains tons of independent instructors and small businesses. Sit-ups and crunches have been discouraged by educators within the industry for years, but there are no licensing or continuing-education requirements for teaching exercise, and if trainers don’t seek out new information and techniques, it can take a while for good information and new ideas to get through to them.'' In a crunch, unlike a
rectus abdominis muscle
The rectus abdominis muscle, ( la, straight abdominal) also known as the "abdominal muscle" or simply the "abs", is a paired straight muscle. It is a paired muscle, separated by a midline band of connective tissue called the linea alba. It ex ...
. It enables both building "six-pack" abs and tightening the belly. Crunches use the exerciser's own body weight to tone muscle and are recommended by some experts, despite negative research results, as a low-cost exercise that can be performed at home. According to experts like Canadian biomechanics researcher Stuart McGill
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Norther ...
, crunches are less effective than other exercises such as planks and carry risk of back injury.
Form
The biomechanics
Biomechanics is the study of the structure, function and motion of the mechanical aspects of biological systems, at any level from whole organisms to organs, cells and cell organelles, using the methods of mechanics. Biomechanics is a branch of ...
professor Stuart McGill was quoted in ''The New York Times
''The New York Times'' (''the Times'', ''NYT'', or the Gray Lady) is a daily newspaper based in New York City with a worldwide readership reported in 2020 to comprise a declining 840,000 paid print subscribers, and a growing 6 million paid ...
Health'' blog
A blog (a truncation of "weblog") is a discussion or informational website published on the World Wide Web consisting of discrete, often informal diary-style text entries (posts). Posts are typically displayed in reverse chronological order ...
as stating:
An approved crunch begins with you lying down, one knee bent, and hands positioned beneath your lower back for support. "Do not hollow your stomach or press your back against the floor", McGill says. Gently lift your head and shoulders, hold briefly and relax back down.McGill's further research however showed that both sit-ups and crunches are mediocre strength-building exercises and actually hurt many people.The Death of the Sit-Up
- The Atlantic:
- '' cGill'sfindings showed that sit-ups and crunches weren’t just mediocre strength-building moves; they were actually hurting lots of people.''
- ''In the past decade, every branch of the U.S. military has begun to phase out sit-ups and crunches from their required testing and training regimens, or else they have made them optional, alongside more orthopedically sound maneuvers such as the plank. Spokespeople for the Army and the Marines confirmed ..that these decisions in their branches were made in part to avoid the high rates of lower-back injury found among troops training for speed sit-up and crunch tests.''
- ''If you hadn’t yet noticed crunches disappearing around you—or if you have a trainer who still puts you through your sit-up paces—McCall said he wouldn’t exactly be shocked. Like many other American industries, the fitness business is consolidating, but it still contains tons of independent instructors and small businesses. Sit-ups and crunches have been discouraged by educators within the industry for years, but there are no licensing or continuing-education requirements for teaching exercise, and if trainers don’t seek out new information and techniques, it can take a while for good information and new ideas to get through to them.'' In a crunch, unlike a
sit-up
The sit-up (or curl-up) is an abdominal endurance training exercise to strengthen, tighten and tone the abdominal muscles. It is similar to a crunch (crunches target the rectus abdominis and also work the external and internal obliques), but s ...
, the lower back stays on the floor. This is said to eliminate any involvement by the hip flexors
A flexor is a muscle that flexes a joint. In anatomy, flexion (from the Latin verb ''flectere'', to bend) is a joint movement that decreases the angle between the bones that converge at the joint. For example, one’s elbow joint flexes when one ...
, and make the crunch an effective isolation exercise for the abdominals.
See also
*Plank (exercise)
The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time .
Form
The most common plank is the forearm plank ...
* Sit-up
The sit-up (or curl-up) is an abdominal endurance training exercise to strengthen, tighten and tone the abdominal muscles. It is similar to a crunch (crunches target the rectus abdominis and also work the external and internal obliques), but s ...
References
External links
{{Strength training exercises Bodyweight exercises Strength training Physical exercise