Nederlands | English | Deutsch | Türkçe

Project Sports

Questions and answers about sports

What are these types of “crunches” called and details about them? And are they harmful?

6 min read

Asked by: Joseph Hall

Can crunches be harmful?

The repeated force of crunches can cause the discs in your back to bulge (the gel nucleus of the disc bulges), pressing on nerves causing lower-back pain and potentially causing a herniated disc.

What are the three types of crunches?

The five very best include the classic crunch, reverse, bicycle, oblique, and vertical leg crunch. Each of these types of crunches is effective in targeting your upper and lower abdominal muscles. Similarly, they also help you reap other fitness benefits. For example, vertical leg crunches can help you blast belly fat.

What are the disadvantages of crunches?

The cons

  • Only targets the abs. The crunch doesn’t engage the obliques or other core muscles, so it may not be the best exercise if you’re looking to strengthen your entire core.
  • Risk for back and neck injuries. Your spine flexes during crunches. …
  • Potentially unsafe for older adults.


What injuries can crunches cause?

They Can Cause Neck and Back Pain



By ‘flattening’ your spine (which many instructors will tell you to do), you’re running the risk of staying in that ‘flattened’ position too often (your spine is in a curved position, so when you do too many crunches, you can cause injury to the spine and back).

Are crunches good?

Like situps, crunches help you build muscle. But unlike situps, they work only the abdominal muscles. This intense muscle isolation makes them a popular exercise for people trying to get six-pack abs. This also makes them ideal for strengthening your core, which includes your lower back muscles and obliques.

What are crunches in exercise?

What Are Crunches? Crunches, also known as abdominal crunches, are a core exercise designed to target your abdominal muscles—specifically your rectus abdominis (the six-pack muscle) and your obliques. Perform crunches by lying face-up with your feet hip-width apart.

What are all the different crunches?

9 types of crunches to sculpt six-packs

  • Crunch on a ball. Sit on a Swiss ball with your feet flat on the floor at shoulder-width distance. …
  • Twist and crunch. Lie down on your back on a mat. …
  • Russian crunch. …
  • Hip raise and leg raise. …
  • Woodchop. …
  • Jackknife. …
  • Wiper crunch. …
  • Reverse crunch.

Whats the best type of crunch?

According to the study, the bicycle crunch was the most effective exercise when analysing the muscle activity in the abdominals.

What are crunch kicks called?

Scissor kicks are another type of crunch that really packs a punch! Not only does it activate several AB muscles, but it also works your leg muscles. The mix of statically holding the position while also incorporating slight movements will allow you to feel the burn.

Why do I bleed after ab workout?

Bleeding after exercise could have a few different causes. It could be the result of a disordered endometrium (the innermost uterine lining). Or, it could be due to structural changes in the lining of your uterus or cervix.

Why does my throat hurt after doing crunches?

The main reason that people suffer from neck ache when they’re performing ab exercises is poor form – and it comes down to the fact that you are probably not crunching from your abdominal muscles. “This is a common mistake people make,” says Jess, “but it’s an easy one to rectify.

Can crunches cause throat pain?

It’s common to get neck pain when you do a crunch — here’s how to prevent it. Working your core is important for a stronger body and better posture, but if you are also hurting your neck, back or hips in the process, then you may be missing out on some of the benefits of ab workouts altogether.

What are oblique crunches?

The oblique crunch is a bodyweight exercise that targets your core muscles—specifically the obliques on the sides of your abdomen. Perform oblique crunches by lying on your back with your torso and legs forming a straight line. Bend your knees toward you and place your right ankle on your left knee.

Do crunches burn belly fat?

While there is no single exercise that burns just belly fat, any exercise can help reduce overall body fat when done regularly in combination with a healthy diet. Abdominal exercises such as crunches or sit-ups do not specifically burn belly fat, but they can help the belly appear flatter and more toned.

What is a spider plank?

Spiderman Plank Instructions



Start in a low plank position with your body in a straight line, your elbows bent and under your shoulders, and with your feet hip-width apart. 2. Bring your right knee to your right elbow. 3. Extend your right leg back and return to the starting position.

What is Donkey Kick?


Back inhale flex at the hip and draw the leg back in perform several repetitions before transitioning to the other side for equal reps. These have been donkey kicks.

What are frog jumps?

Frog jumps, also known as frog hops or the jumping frog exercise, are a plyometric exercise that uses your bodyweight to activate muscle groups across your body. Perform the frog jump exercise by standing with your feet in a wide stance pointed out to a 45-degree angle.

What are hip dips?

Hip dips are naturally occurring indents or depressions on the outside part of your upper legs just below your hip bone. For some people, the skin in this area is more tightly connected to the greater trochanter of the femur, causing the appearance of indentations.

Is thigh gap a good thing?

A thigh gap is when a person’s inner thighs don’t touch while standing with their feet together. For some people, there is no way to get a thigh gap since it largely depends on bone structure. Thigh gaps are a dangerous beauty ideal that can cause overexercising, extreme dieting, and anxiety.

How do you work the gluteus medius?

Peel your spine off the mat, starting with your tailbone, and lift your hips until you feel most of your weight on your shoulder blades. Keep your core engaged. Squeeze your glutes and keep your inner thighs engaged. As your body stays lifted and your hips stay level, reach one leg toward the ceiling.

How do you get rid of your muffin top?

The key is to choose primarily whole foods and eat small meals regularly. The best foods to get rid of muffin top fat are whole foods. This means fiber-filled vegetables, fruit, lean protein, and healthy fats. Walk the perimeter of your local grocer or visit a farmers market just to see your options.

What are love handles on a girl?

“Love handles” are areas of skin that extend outward from the hips. When combined with tight clothing, love handles can become more pronounced, but they aren’t caused by tight clothes alone. They indicate excess fat accumulation around the hips and abdominal area.

How can a senior get a flat stomach?

And every time you bring that knee up you should feel that nice crunch in your tummy. Pull your belly button to your spine. Nice and tight core. As you go down good let's do three more here's one.