femaleWhen it comes to strengthening your abdominals, crunches and planks are considered the holy grail. However, these exercises target different muscles and each has its own pros and cons.
Here's how to perform both of these exercises correctly and what to consider when incorporating each exercise into your routine.
Crunch
Crunches, a classic way to exercise your abdominal muscles, contract your abdominal muscles to effectively tone your muscles.
“This exercise specifically targets the abdominal muscles and allows you to develop a defined 'six pack' through bodyweight resistance, which can increase with body weight,” says Stan Kravchenko, NASM-CPT, personal trainer and founder of OneFit.com. He says. .
how to do it
Here's how to do crunches correctly, according to Kravchenko:
- Start by lying on your back with your feet on the ground and shoulder-width apart. Place your hand on your chest. Engage your core by pulling your belly button toward your spine.
- As you exhale, lift your upper body (head, neck, and shoulder blades) off the ground and press inward. Movements should be slow and controlled. Focus on using your abdominal muscles without relying on propulsion or straining your lower back. Engage your core and keep your neck relaxed.
- Once your shoulder blades come off the ground, hold the position for one second with your lower back touching the ground to avoid strain.
- Inhale and slowly lower your body back to the starting position. Maintain smooth and controlled movements throughout.
Adjust reps and sets according to your level.
- Beginner: 1-2 sets; Repeat 6 to 8 times each
- Middle class: three sets; Repeat 9 to 15 times each
- Advanced: Set of 4; Repeat 16 to 20 times each
muscles worked
Crunches primarily focus on the abdominal muscles and use fewer muscle groups than planks.
“Crunches are less complicated than planks,” says John Bauer, ISSA-CPT, personal trainer and content developer for the International Sports Sciences Association. “When done correctly, only slight spinal flexion occurs.”
According to Bauer, these are the muscles that are worked during crunches.
- Rectus abdominis: This is the main muscle involved in crunches. It runs vertically along the front of the abdomen and serves to bend the spine.
- Internal and external slope: These muscles are located on the sides of the abdomen and help with trunk flexion, trunk rotation, and lateral bending. This contributes to the twisting motion often associated with crunch variations.
- Transverse abdomen: These deep muscles surround the abdomen and act as stabilizers, supporting and compressing the abdominal cavity during crunches.
Advantages
The most obvious benefit of crunches is their ability to strengthen your abdominal muscles.
“Crunches help strengthen and tone the front of your abdomen by specifically targeting the rectus abdominis,” says Bauer. “This can improve overall core stability and support spinal alignment.”
You can also mix in different variations of crunches, including bicycle crunches, stability ball crunches, and reverse crunches.
“These variations allow you to target different areas of the abdomen and add variety to the exercise,” Bauer adds.
You can easily increase resistance during crunches by holding dumbbells or using a cable machine. In other words, you don't need any equipment for crunches. Another major advantage is that you can do it anywhere to get a six-pack using your own body weight (if that's your goal), Kravchenko says.
disadvantage
Most of us have been doing crunches since gym class in elementary school, but we usually do them incorrectly. This can potentially cause pain and tension.
“Improper posture during crunches, such as pulling the neck or using excessive propulsion, can cause neck tension or discomfort,” says Bauer. “It’s important to focus on using your abdominal muscles and not pulling in your neck.”
If you have weak core muscles or existing back problems, you may also experience back discomfort or pain, Bauer adds. When performing crunches, it is important to maintain proper posture and avoid arching your lower back excessively.
People with certain medical conditions, such as a herniated disc or chronic back pain, may need to avoid crunches or modify them to reduce back strain. If you have a medical condition that may affect your ability to perform crunches, consult your doctor or personal trainer before incorporating crunches into your routine.
Lastly, crunches target fewer muscles than planks. “Crunches only target your abdominal muscles, not your entire core,” says Kravchenko.
“Crunches help strengthen and tone the front of your abdomen, especially targeting the rectus abdominis.” —John Bauer, CPT
board
For a more comprehensive strengthening exercise, you may prefer planks over crunches. “Planks work your entire core and engage every muscle in your torso,” says Kravchenko.
how to do it
Here's how to do a plank correctly, according to Kravchenko:
- Lie down with your forearms on the floor and your elbows directly under your shoulders. Place your toes on the floor and keep your feet flexed. Make sure your elbows are parallel to each other.
- Engage your core by pulling your belly button toward your spine, tilt your pelvis slightly, and contract your glutes. Press your forearms and rise up on your toes. Keep your neck in a neutral position so your head and spine are in a straight line. Make sure your hips don't sink.
- Hold this position for a comfortable amount of time, engaging your glutes and abdominals.
Adjust reps and sets according to your level.
- Beginner: 1-2 sets; Hold each for 15-30 seconds
- Middle class: three sets; Hold each for 31 to 60 seconds
- Advanced: Set of 4; Hold each for 61 to 120 seconds
muscles worked
“Planks are known for their core-strengthening benefits, but it's important to recognize that they're not just a core exercise,” says Bauer. Instead, it can be viewed as a comprehensive full-body stabilization exercise,” he said.
According to Bauer, these are the muscles that work during a plank.
- Rectus abdominis: These are the anterior abdominal muscles that run vertically along the front of the torso. It helps stabilize the spine and bend the torso.
- Transverse abdomen: This is a deep muscle that surrounds the abdomen. This acts as a stabilizer for your core and helps maintain abdominal pressure.
- Internal and external slope: This muscle is located on the side of the abdomen. Provides stability and support by assisting in rotational movements and lateral bending.
- Spine Builder: These muscles run along the spine and help maintain proper spinal alignment and stability.
- Multifidus: These small muscles located along the spine provide support and stability to the spine.
- Quadriceps: The anterior thigh muscles are used to maintain leg extension (knee straightening) and support body weight.
- Shoulder Stabilizer: The muscles around the shoulder and scapula (deltoid, trapezius, serratus anterior, etc.) play a role in stabilizing the upper body and preventing the shoulder from collapsing.
- Gluteal muscles: The glutes, especially the gluteus maximus, help stabilize the pelvis and prevent excessive sagging of the hips during a plank.
Advantages
No matter what level you start at, you can do planks anywhere to strengthen a variety of muscles. “It’s suitable for both beginners and advanced users,” says Kravchenko.
Practicing planks regularly can also improve your posture by strengthening the muscles that support your spine. “This can reduce the risk of back pain and promote better alignment,” says Bauer.
Planks are also a low-impact exercise that puts minimal stress on your joints, making them an excellent choice if you have joint problems or injuries.
disadvantage
This plan is not suitable for everyone, including those with shoulder, wrist, or back problems that may make planks uncomfortable or dangerous. “For people with certain limitations, modifications or alternative exercises may be necessary,” says Bauer.
Furthermore, even if you can mix things up by trying variations like side planks or planks with leg lifts, you may still find the “holding” element exhausting from a mindset standpoint. “Maintaining good posture and holding one position for a long period of time can be mentally challenging,” says Kravchenko.
Lastly, if you're specifically looking to build six-pack muscles, planks aren't the best choice because they don't provide direct resistance to your abdominal muscles.
No matter what level you start at, you can do planks anywhere to strengthen a variety of muscles.
conclusion
Planks and crunches are both effective strengthening exercises. However, planks may be better for overall core stability and posture, while crunches are best for targeting your abs specifically.
That means you don't have to choose one over the other. If you do not have any limitations such as back pain, you can combine the exercises on alternating days of the week. Perform planks one day and crunches another day to give your target muscles plenty of rest. Pay attention to maintaining proper posture when moving and always listen to your body.
If you experience pain or discomfort, contact a trainer for guidance or check with your doctor to see if it is related to an underlying medical condition.