The Exercise To Burn Belly Fat - part 1 ( Crunch )
Exercise

The Exercise To Burn Belly Fat – part 1 ( Crunch )

Crunch is one of the most famous but also the basic abdominal exercises for lots of people. It primarily works the rectus abdominis and also works the obliques.

If someone wants to improve their abdominal muscle or lose belly fat, Crunch is their first choice, and this kind of exercise will develop your core muscles for better stability and performance, so in this article, I’m going to talk about the Various changes of crunches that you add to your workout plan, let’s get started…

Related Posts

The Exercise To Burn Belly Fat – part 2 ( PLANK )

The Exercise To Burn Belly Fat – part 3( Core )


Crunch

Difficulty Level ✩✩

Crunch is the basic abdominal exercises, and it mainly focuses on your Upper abdomen muscle, it’s simple to do, but if you have lower-back or neck problems, you have to pay attention to your form when you do crunches.

⇓ ⇓ ⇓ ⇓ ⇓

Step-by-Step Instructions

1. Starting position Lie down on the floor, place your hands behind your head.

2. Bend your knees, hold your shoulder on the side.

3. Tighten your abdominis, lift your shoulders and upper back up off the floor ( keep your neck straight, chin up).

4. Hold at the top for a few seconds, then slowly go back down to starting position. ( constantly breathing ).

5. Repeat for 12 to 15 repetitions for 3 to 4 times (rest for couple minutes for each time).

How To Do The CRUNCH

.

Hands Over Knees Crunch

Difficulty Level ✩✩✩

If you want to increase more difficulties in your workout plan, for the faster and better result, this one is a great choice that you can try, because it has more movements than the basic crunch, it mainly focuses on your Upper abdomen muscle.

⇓ ⇓ ⇓ ⇓ ⇓

Step-by-Step Instructions

1. Starting position lying flat on your back the floor, place your hands one your legs.

2. Relax your shoulder into comfortable state, Bend your knees firmly to the ground.

3. Curl up your abs,  move yours hands up to your knees at the same time ( keep your neck straight, chin up ).

4. Hold at the top for a few seconds, then slowly go back down to starting position. ( constantly breathing ).

5. Repeat for 12 to 15 repetitions for 3 to 4 times (rest for couple minutes for each time).

How To Do The HANDS OVER KNEES CRUNCH


Foot To Foot Crunch

Difficulty Level ✩✩✩

This exercise is also known as oblique crunches, it mainly focuses on your oblique muscle (side of your abs) by doing this crunch, in every repetition,  pay attention on tightening your core, not your neck, its a common mistake that people doing this crunch.

⇓ ⇓ ⇓ ⇓ ⇓

Step-by-Step Instructions

1. Starting position lying flat on your back with your knees bend.

2. lift your head and shoulders off the floor.

3. lift your chest slight and bend it until almost touch the ankle with your hands.

4. then back to starting position then turn to the other side (constantly breathing).

5. Repeat for 8 to 10 repetitions for each side and for 3 to 4 times (rest for couple minutes for each time).

How To Do The FOOT TO FOOT CRUNCH

.

Side Crunch

Difficulty Level ✩✩✩

I can tell the Side crunch is one of best crunches from variations, because it can work out both your abdominal and oblique muscles at the same time, and easy will flatten your belly and increase more muscle to have a better shape.

⇓ ⇓ ⇓ ⇓ ⇓

Step-by-Step Instructions

1. Lie with your back flat on the ground, legs together and knees bent.

2. Place your hands behind or at the sides of your head ( whatever you feel comfortable ).

3. Curl up, keep the chin up and look up neutrally (so you won’t strain the neck ).

4. Twisting the elbows into the other side ( stimulate the side obelisks ).

5. Then back to starting position then do the opposite side ( constantly breathing ).

6. Repeat for 12 to 15 repetitions for 3 to 4 times ( rest for couple minutes for each time ).

How To Do The SIDE CRUNCH

.

Vertical Leg Crunches

Difficulty Level ✩✩✩✩

If you think you’ve mastered the all the basic crunch that I mentioned above, the intensity of the vertical leg crunch is really strong, you must give it a try, it’s similar to the basic crunch but the only difference of this position is your legs have to be perpendicular to the floor.

⇓ ⇓ ⇓ ⇓ ⇓

Step-by-Step Instructions

1. Starting position lie down on the floor, place your hands behind your head.

2. Legs up with knees a little bent if you want, extending them perpendicular to the floor, and Keep your lower spine flat on the floor.

3. Lift your shoulders and upper back up off the floor, curl up and keep the chin up neutrally ( use the core muscles not pulling the neck ).

4. Slowly back to the starting position ( constantly breathing ).

5. Repeat for 12 to 15 repetitions for 3 to 4 times (rest for couple minutes for each time).

How To Do The VERTICAL LEG CRUNCHES

.

Related Posts

My Weekly Workout Plans To Lose Belly Fat-ready for summer

alright, these five is the most common crunches exercise in my workout plan, it’s perfect for the beginner to have a good start, and most important to feel your abdominis muscles while exercising, always keep this in mind, safety is primarily, rest is necessary ( eat enough Protein to build muscle ), do not rush, step by step until you reach your goal, hope everything goes on you.

16 thoughts on “The Exercise To Burn Belly Fat – part 1 ( Crunch )”

  1. Hello, 

    Thank you for writing this! This will be very helpful to many people who want to exercise but don’t know where to start. And besides, you explain in detail every exercise and its difficulty. I think that’s important so beginners don’t start with the most difficult exercise, because they may get injured.

    Your website’s niche is very interesting, so I will probably check your other posts.

    Best,

    Mariana

    1. hello Mariana
      thanks for the comment, safety is priority as always while exercise, so glad that im be able to help you, hope everything goes well on you, and my website is always welcome you to visit, thanks.

  2. This is very important as I am sure anyone reading this can agree. Belly fat has always been the first point to anyone who wants to lose weight. 

    I like the foot to foot crunch you explain because that very technique is working for. I wake up in the morning throw in some 20 push-ups and couple of foot to foot belly crunch and I am good to go. But after reading this article, I am going to apply more easy routine especially the ones on those videos. Thanks for that actually.

    I think you have done it well by helping a lot of folks with this information. I will be coming back.

    1. hello Richard
      thanks for the comment, its great for you that you have a good habits of exercise daily, foot to foot crunch i like it as well, this move is simple but after doing it you exactly can feel your abdominal muscles, keep it up.

  3. Hello Bill

    I have back problems so the variations of crunches are going to be very helpful. I did not know that there were so many different crunch types. I believe the Vertical leg crunches are going to be the most helpful for me but I am going to use all of them to keep my routine from getting boring. Do you happen to have any other exercise help for back sufferers? Thank you for your help.

  4. Thank you so much for these tips. I just started my work out recently and I am very passionate about it. I want to burn my belle fats and gain six packs. That’s so interesting to me and I am glad I came across this article. This is really a good training material or giude on how I can achieve my work out goals soon. I will have to practice all the Crunch here and with this, I am sure I will achieve what I want in my work out.

    1. hello Precious
      ” Passion ” is the key of success, so happy that you found it in exercise, i think you can reach your goal very soon, thanks for coming across this article, good luck.

  5. Hi Bill, 

    I am glad to find your detailed guide on how to do a crunch exercise including videos and the difficulty level.  I’ve never realised there are so many types of different crunches. I used to do this type of exercise a long time back, and it was the first method that you are describing. Nice to see the level of difficulty, this is very useful especially for those who are just starting. 

    Thank you for sharing your guide!  

    Halyna 

    1. Hello Snap Brisk
      yes start from the easiest, and slowly increasing the difficulty of the crunch depend on the strength of your muscles, don’t rush otherwise you would get injured easily, and hope everything goes well on you, if you have any question, feel free to ask me, thanks.

  6. This article is a very good one, the tips given in this article is good and I don’t have to pay too much for workout in the gym and I will also like to get tips on how to stay healthy and strong. The step by step guidelines is really helpful and I like it. I hope to hear from you soon.

  7. This is awesone article on exercise to burn belly fat. I just say that this is really what I need to recommend for my dad as he is getting a big belly. I watched the video, it is really interesting and really helpful as the steps began from the easy level to the difficulty level. I will guide him through the process with the videos in this article.

  8. Hi Bill, I just finished reading your article, Part 3, and enjoyed it so much I had to go back and check out Part 1 and 2. I have not been seeing results in the exercises I am performing now but these exercises look so effective, I can’t wait to work them into my daily routine. The videos are really helpful! Thanks!

Leave a Reply

Your email address will not be published. Required fields are marked *