Are you looking forward to kicking off your fitness journey? Mostly, at first, the main target is to lose belly fat and build core strength. Am I right? Yes! Because until your core is not strong you cannot work hard exercise. Moreover, the best exercise to reduce belly fat and build good strength is crunches.
Now, you must be thinking about how many crunches a day will help you to achieve your target. At least, perform three sets of 12-15 reps of crunches as a beginner. In this article, further, we will talk about belly fat and crunches, the advantages of doing crunches, how to perform the exercise, diet and exercise, and alternate exercise of crunches.
Table of Contents
How Many Crunches a Day to Build Abs?
If you are looking to build abs then make sure you are ready to drop your extravagant diet, and hit the gym to do regular exercise. Most the people have same question how many crunches a day will help them to make abs? The answer is to perform five to six sets of 12-15 reps. I know that is very hard. But once you get into a routine you won’t get tired.
However, it will cause you cramps for a day or two. Just bear a little to get into shape. Moreover, exercises like sit-ups and crunches are best to improve your torso strength. Furthermore, this is just not the end to get in shape. To get a figure you have to follow the rule “burn the calories equal to those that you intake.”
Crunches will help you in various aspects but don’t forget to perform other exercises that are more beneficial. Coming back to our topic crunches have a very good effect on your overall body. To know how effective it is read the article below.
How Crunches Affect Your Belly Fat Loss?
Most people think that crunches are just for belly fat reduction and nothing else. However, the gym freaks will be well aware of the advantages that this exercise holds. Let’s dig in to find out.
Core Strength
The main focus of crunches is the rectus abdominis which helps to increase the flexibility of the spine. Moreover, it helps in strengthening your core. It is the best exercise for the patients of lumbar spine.
Balancing Your Core Muscle
If you are a sports player then you must perform this exercise regularly as it helps in strengthening your balance. The chances of injury and falls are reduced if you do crunches.
Improve Overall Body Metabolism
Crunches help in building your torso muscles. Also, it improves the tone of your muscles. All these benefits help to improve your overall body metabolism to boost and give you strength.
How to Perform A Basic Crunch?
There is no use of such exercise if it’s not done correctly. The main focus should be your belly part. To make it lose the fat and work on abs. So how can you perform crunches? Here is a step-by-step guide you can follow and start doing crunches today.
Complete Guide to Perform Crunches
- Lay down on your back on a yoga mat or some smooth surface.
- Bend your knees.
- Make sure to join your feet together while your knees are bent.
- The distance between the feet will be hip-width apart.
- Put both of your hands behind your head. It will support you to pull up.
- Before starting take a deep breath for 10 sec.
- Stop. and exhale after 10 sec.
- Now inhale again.
- As you exhale lift your upper body keeping your hands behind the head.
- Do not cross your arms or move your head keep them aligned.
- Do not put any sort of stress or strain. As it can result in muscle pull.
- To check if you are performing the exercise correctly or not feel your torso area. If it’s contracting and you feel a little pain then you are good to go.
- As a beginner do 2 sets of 10-12 reps. That’s more than enough to start losing your belly fat journey.
Okay, I believe day one was a little hard but don’t worry as we keep doing it we will master it. This exercise is not just enough to bring you back in shape we have to do one thing more and that is a controlled diet.
Diet and Regular Exercise to Burn Out Belly Fat
After exercise the next thing that you need to follow is a proper well balanced diet. To lose 1-2 pounds every week you need to burn out 500-1000 calories per day. Now, you must be thinking how can we do that let’s talk about both things one by one.
Diet
Make sure the food intake contains vitamins, nutrients, and all essential proteins to keep your immune strong and healthy. Here are some of my suggestions that may help you.
- Fruits
- Vegetable
- Whole grain
- Oat bran
- Brown rice
- Grilled meat
- Spinach
- Kale
- Beetroot
Exercise
Apart from doing crunches, I have more suggestions that can help you to lose weight and increase your torso strength.
- Perform cardio for 45-50 minutes every day.
- Cycling
- Jogging
- Yoga
- Stretching
All of these exercises are not just for reducing belly fat. They will help you for toning your body shape, speed up your metabolism, and increase core flexibility, and calorie burn.
Alternate of Crunches to Reduce Belly Fat
If you are not much into doing crunches due to any health issues or some other reasons don’t worry we got your back. We will list down some more exercises that have the same effect as the crunches. Here is the list of exercises.
- Plank for 1 minute as a beginner.
- Cycling exercise for 30 mins.
- Treadmill for 30 mins.
- Jumping jacks 3 sets of 15 reps.
- Mountain climbing 3 sets of 15 reps.
If you add these basic exercises to your daily routine after a week or so you will see visible changes in your body shape and health.
Wrap Up
If you are looking to reduce belly fat then instead of looking for how many crunches a day look for how to reduce belly fat exercises. Because crunches help 50% of the total in reducing belly fat. Else it helps to strengthen your torso muscles. You can never achieve your target goal by just one exercise.
Make sure to add on exercises like plank, bicycle, leg raise, high knees, and jogging. These exercises help to lose weight in the overall body. On average you can do 3 sets of 12-15 reps of crunches to remove belly fat. Make sure you perform all exercises with crunches.
Let me know if you are interested to know about any other health-related queries. We would love to assist you.
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