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EBM News

Simple & Effective Crunches To Lose Belly Fat

Lack of exercise and a sedimentary lifestyle, along with various other factors contribute towards the development of fat deposits in your body, especially around your tummy. As per studies, excess fat around the belly is considered to be more harmful than being overweight. This stubborn fat is not easy to get rid of. Studies reveal that belly fat can increase the risk of type 2 diabetes, heart disease, stroke, blood pressure and even cancer.

Reverently called ‘love handles’, belly fat is usually estimated by measuring the circumference around your waist. Measurements above 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity. Losing belly fat has impressive benefits for your health and can help you live longer. Although there are many means to lose fat, only a few works for belly fat [1] [2] . And here are some of the most effective, science-backed exercises that can help reduce belly fat [3] . We will be exploring the different types of crunches that are beneficial for the purpose. Take a look.

Belly fat is composed of subcutaneous fat that lays under the skin and visceral fat, which exists deep inside the trunk and surrounds your internal organs. The visceral fat releases compounds that increase inflammation and contribute to a higher risk of disease, including cardiovascular conditions, type 2 diabetes and some cancers.

Belly fat is, in fact, a storage depot for excess calories. And the fat is stored in the fat cells in the form of triglycerides which is burnt when you engage in physical activities. And when you burn enough calories and don’t replace them, you’ll eventually lose the belly fat. By doing crunches, along with that of a healthy diet and other physical activities, you can get rid of those excess and unwanted fat accumulated around your waist. We have gathered some effective crunches that could help burn some of that belly fat.

1. Regular Crunch

The basic or regular crunch is one of the most common types of abdominal exercises and is an effective part of the strength-training program. You need to be attentive of your form when you do crunches, especially if you have lower-back or neck problems.

2. Twisted Crunch

This type of exercise not only work on your upper and lower abdominals but also works on the abdominal oblique muscles. The twisted crunch works on the muscles on the side of your stomach.

3. Bicycle Crunch

One of the major physical benefits of bicycle crunches includes weight loss. Regularly performing this form of exercise aid in muscles gain, strength, energy and power. The motion and moves involved in the bicycle crunch also help in gaining flattened and toned stomach by removing unnecessary layers of fat that make you look flabby.

4. Double Crunch

When performed correctly, the double crunch will effectively engage more core muscles than doing either abdominal crunch on its own. This two-in-one move will target your obliques, hip flexors, and rectus abdominis (also called the six-pack muscles).

5. Vertical Leg Crunch

The main purpose of this exercise, like classic crunches, is to strengthen and tone abdominal muscles. It is also equally beneficial in getting rid of your belly fat and does not require the use of any heavy or expensive equipment. Vertical leg crunches can strengthen lower as well as upper abdominal muscles.

6. Oblique Crunch

This exercise engages the abdominal wall and the obliques (muscles located on the sides of the abdominals) and helps to sculpt the waist. This exercise strengthens the back, tightens the core, tones the abs, and improves balance and flexibility.

7. Raised Leg Crunch

Raised crunches are most beneficial when you perform them slowly. It is typically performed while lying on the floor or hanging from a chin-up bar or raised curve bar. Each one provides you with different benefits, but all help to increase the strength and definition you see in your lower abdominal muscles. Raised leg crunches are comparatively difficult and may take several months and many repetitions before you start to see the results.

8. Reverse Crunch

One of the basic core strengthening exercises, reverse crunches help improve stability throughout the lower back, hips, and spine. The main purpose of this exercise is to provide your lower ab muscles with strength and flexibility.