The U.S. Navy phased out crunches in favor of planks this year for their fitness tests. It’s official recognition of a trend that’s been gaining momentum over the past several years. There’s evidence that maybe you should ditch or at least decrease the number of crunches in your workout. Ditto for sit-ups.
What’s Wrong With Crunches?
We get stuck in our workout habits. And if you’ve been exercising for a long time, crunches have probably become a standard part of your routine. However, there are much better ways to work your abdominal and core muscles and achieve the results you want, usually in less time. Here are just a few of the reasons crunches aren’t the best approach:
Hip Flexor Substitution
- It’s hard to avoid using your hip flexors to assist during your crunches. The result? No significant ab strength gains and the potential for low back pain due to tight hip flexors. There are ways to avoid this but I’m pretty sure most of us ‘average’ folks just go for getting crunches done and out of the way without focusing on technique so much.
Neck and Spinal Compression
- Crunches also can cause neck and spinal compression. In fact, the very term ‘crunch’ suggests compression. You want to support the spine as you build a stronger core, not compromise it. Okay, you want a flatter stomach too. Either way, crunches may not be the optimal approach.
Minimal Carryover into Function
- Crunches aren’t functional. Think about it. We don’t (or shouldn’t) sit, stand, or move in that C-curve encouraged with crunches. We need to be fully upright with all of our core muscles engaged as we move through activities that require both trunk flexion and extension.
What To Do Instead
Planks work the abdominals exceptionally well.
I’ve been posting about planks for the last six weeks. Until I started, I didn’t realize how much I had to say about them! Here’s a rundown:
- One-Minute Plank Summer 2020 Challenge – Take the challenge and commit to just 60 seconds of planking each day.
- Planks: Forearms v. Hands – Discover the primary difference between the two basic plank positions.
- Forearm Planks: Palms Up – See why palms face up will help you work your abs even more.
- One-Minute Planks at Taylor River – This gives you the cues to maintain good form and great scenery to entertain you during your plank.
- Plank – Up on Your Hands – A post with tips to optimize your gains in this plank position.
- Three Simple But Effective Plank Exercises – Out of all the plank variations, here are three good solid ones to try.
Other Alternatives to Crunches
While you may decide not to entirely ditch your crunches, think about how you can best work your abdominals. In addition to planks, there are other ways to increase your core strength for better function and health. I’ll explore those with you in my next post.
Stay fit!
