crunches and planks; Which exercise is better for strengthening core muscles?

Strengthening the central muscles is very important and not only gives you a beautiful appearance, but also improves your athletic performance and strength. There are many exercises to strengthen these muscles, the most popular of which are crunches and planks.

BingMag.com crunches and planks; Which exercise is better for strengthening core muscles?

Strengthening the central muscles is very important and not only gives you a beautiful appearance, but also improves your athletic performance and strength. There are many exercises to strengthen these muscles, the most popular of which are crunches and planks.

These exercises can strengthen the stomach and sides and give you a flat and fully trained stomach. Most athletes use appropriate exercises for the abdomen and sides and include them in their exercise program. Although all these exercises are useful and have their own effect, many people may wonder which exercise has more effect and is considered a better choice. Let's do it and see which of the two crunches and plank exercises is a better choice for strengthening the abdominals and central muscles. Next, we take a look at crunches and planks and the benefits of each. Then we will examine their differences and see what special features each one has. At the end, we introduce some types of crunch and plank exercises that you should add to your exercise program and improve your fitness by doing them regularly. So stay with us.

What is the plank?

BingMag.com crunches and planks; Which exercise is better for strengthening core muscles?

The plank is an exercise. It focuses on strengthening the central and upper body muscles. To perform this exercise, you must first place your palms on the floor and stretch your legs backwards. The tips of your feet should be on the floor and keep your arms straight.

Now tighten your abdominal muscles and lift your hips up until your back is flat like a tabletop. Avoid raising or lowering your hips too much. Hold this position without any movement for a few seconds to a few minutes. Be careful to straighten your spine, keep your hips stable and engage your core muscles.

Doing this exercise regularly will strengthen your muscles and help you stay in the plank position for a longer period of time. . The more you do this exercise for a longer period of time, the better your results will be and you will improve your fitness. It faces a lot that we will examine in the following.

1. Increases the endurance of the central muscles

Different types of planks are among the best ways to build stability and endurance in the central muscles of the body. Unlike exercises such as sit-ups and crunches, they do not stop at engaging the six-pack and actually go to the deep and basic core muscles, including the transverse muscle and the external and internal oblique muscles of the abdomen, in order to strengthen the body's core strength.

The central strength of the body protects you from pressures and stretching of muscles, severe injuries caused by excessive use of muscles, improper body shape, instability, etc.

2. Helps improve balance and body shape

Having a strong core helps improve coordination, balance, daily body function, as well as athletic and physical performance. Also, if you use different types of plank exercises regularly, you can improve the range of motion of your limbs. The core muscles of the body work with the muscles of the pelvis, hips and thighs to keep the body stable and keep your upper body in a smooth and proper shape to avoid back pain and other pains and problems.

3 . Protects the lower back and reduces injuries

Plank exercise not only helps to get rid of waist fat, but also reduces the risk of back pain. Sports experts believe that if the center of the body is weak and unstable, it can lead to problems and injuries such as back pain, sciatica, improper balance, running injuries and more. This is why doing proper exercises to strengthen the central muscles of the body, including the plank exercise, is known as a good way to improve body function and reduce the possibility of injury among athletes.

4. It helps to breathe better and focus on the muscles

Breathing is very important when you perform the plank exercise and are in this position. Breathing is important when engaging your abs and core muscles, and it helps you continue your exercise and focus on tired and engaged muscles so you can continue to stay in this position and strengthen your body. Therefore, by doing this exercise, you can breathe better and focus more on your muscles.

Which muscles are involved when doing the plank?

More plank exercises to strengthen and increase core strength. The body is known and focuses a lot on the abs, but actually other muscles as well It uses We have listed these muscles below.

  • Transversus abdominis muscle (the innermost muscle of the anterior external abdominal muscles)
  • Rectus abdominis muscle
  • Muscles that straighten the spine Vertebrae
  • External and internal oblique muscles of the abdomen
  • Serratus anterior (the upper part of the center of the body that connects to the shoulders)
  • Muscles of the shoulders, arms and chest
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  • Butt and leg muscles
  • Thigh adductors

What is a crunch?

BingMag.com crunches and planks; Which exercise is better for strengthening core muscles?

Crunches are very similar to sitting exercises, with the difference that you should not fully bend your upper body and sit in each repetition. In other words, you lift your shoulders off the floor and move your upper body forward, but before your back lifts off the floor, you hold your hands and lie down on the floor again.

Because of this small difference, You can perform crunches faster than squats. Apart from this, lifting the shoulders and pressing the upper part of the body towards the legs makes you focus completely on the abs and not on other muscles. Therefore, the crunch exercise focuses more on the abdominal muscles and is considered an effective and quick exercise to strengthen the abdominal muscles.

What are the benefits of crunches?

Crunches also have their own special benefits. and because of these benefits, it is among the best exercises for strengthening the abdominal muscles. By adding this exercise to your exercise program and increasing it regularly, you can experience the following benefits.

1. It puts less stress and pressure on other muscles

The good thing about crunches is that it focuses completely on the abdominal muscles and therefore puts less pressure on other muscles. You don't need to put pressure on your hips or shoulders when doing crunches. Therefore, crunches focus more on the stomach compared to the plank and make you use all your energy to strengthen the stomach.

2. Increases abdominal endurance

Crunches can increase the strength and endurance of the abdominal muscles so that you can better perform other sports exercises. In other words, if you regularly perform crunches, over time you can devote more time to performing other exercises such as planks and other exercises that require abdominal strength. This way you can exercise for a longer period of time and get better results.

3. Builds and Trains Muscles

Crunches only focus on one muscle group, so you can do it for high reps and train that muscle group well. Focusing on one muscle group and doing high repetitions will help you build lean muscles and lose the fat around them. Therefore, by doing crunches along with other exercises and also following a healthy diet, you can easily create a flat stomach and six-pack for yourself and achieve your ideal body.

Which muscles are involved when performing crunches?

Unlike the plank exercise, which engages a variety of muscles, the crunch exercise focuses only on the abdominal muscles, especially the upper abdomen.

The rectus abdominis muscle has six sections. By focusing on these six parts, crunches will help you build a flat and toned stomach and show off your six-pack muscles.

What are the differences between crunches and planks and which one is better?

BingMag.com crunches and planks; Which exercise is better for strengthening core muscles?

Crunch and plank exercises are very different from each other. Although both help strengthen the abdominal muscles, the plank also focuses on other muscles while the crunch focuses mainly on the rectus abdominis.

You can do both exercises for the same amount of time. For example, be in the plank position for 60 seconds or repeat the crunch exercise for 60 seconds. But the main difference here is that no matter how many times you repeat crunches, you will only affect the abdominal muscles. But by doing the plank, you can face more benefits and strengthen many muscles of the body. In other words, the plank exercise is more versatile and has more fitness benefits.

Another point is about the safety of the exercises. If you have a back injury, the plank exercise will be a better choice than the crunch. The main reason is the pressure that crunches put on the back. Although this pressure is less than the squat exercise, it still involves the back and may lead to worsening of your condition.

Apart from the back, doing crunches also puts pressure on the neck. So, if you have a problem with your neck, you can't do the crunch exercise well.

However, the plank exercise is suitable for most people, even for those with back injuries. Since you have to stay still to perform this exercise, you can put a little pressure and stress on your back. Apart from this, you can make changes to the plank execution and further reduce the pressure on the lower back. For example, you can place your knees on the floor rather than your waist to support Opening your legs and elbows can also reduce the strain of the exercise.

Overall, the plank is a safe exercise and anyone can do it. If you have back pain, you can do the plank and still get enough physical activity. If you don't have any problems, you can enjoy the benefits of the plank and also prevent the formation of back pain.

However, if you are not injured and want to focus completely on the stomach and not use other muscles of the body, you should Go to the crunch exercise and use all your strength and energy only to strengthen the six-pack muscles.

  • Raising the knees in a hanging position A miracle for strengthening abdominal muscles

Types of crunches and planks that you should add to your exercise program

According to the benefits and differences, crunches and planks are better than both exercises. Use it in your exercise program to keep your program varied and enjoy the benefits of both exercises.

Here are some types of crunches and plank exercises that are a good choice for strengthening core muscles. With the help of these exercises, try to prepare a suitable program to strengthen the abdomen, sides and other central muscles and exercise regularly to achieve the body you like.

1. Lying Single Toe Touch Crunch

BingMag.com crunches and planks; Which exercise is better for strengthening core muscles?

Lie on the floor and on your back to perform this movement. Extend your legs completely and place your arms above your head and straighten them. Now raise your left leg and keep it in the air, bend your knee a little and try to remain motionless in this position. While tightening your abdominal muscles, raise the right arm, straighten it, and touch the toe of the left foot. Do this for 15 repetitions, then move on to the other hand and foot.

2. Double crunches

BingMag.com crunches and planks; Which exercise is better for strengthening core muscles?

Double crunches focus on both the upper and lower abdomen, so it's a great option for strengthening. It is considered abdominal muscles. To perform this exercise, first lie on the floor and place your hands behind your head. Now bring your chest and knees towards each other and simultaneously lift your shoulders and hips off the floor.

Then slowly face the floor until your elbows and heels touch the floor. This is a repetition of the double crunch exercise. Be careful not to put pressure on your neck; Only the abdominal muscles should do all the work. Repeat this cycle 20 times. If you don't feel tired, you can increase the number of repetitions.

You can also use the crunch way or reverse crunch exercises. His crunch focuses on the upper abdominal muscles and strengthens them. To perform this exercise, lie on your back and stretch your arms and legs. Now raise the arms and legs straight and simultaneously and face upwards. In this case, your body takes the shape of the letter V. Your goal should be to reach your fingers to your toes.

To perform the reverse crunch exercise, lie on your back and press your lower back into the floor. Then stretch your arms by your body and keep your palms facing the ground. Now raise your legs until your knees are at a 90 degree angle. Then tighten your stomach completely and raise your legs towards the ceiling. Now lower the legs slowly and repeat the same cycle.

3. Bicycle crunches

BingMag.com crunches and planks; Which exercise is better for strengthening core muscles?

You should do bicycle crunches slowly. To perform this exercise, lie on the floor and bend your knees. Tighten the abdominal oblique muscles and lift the shoulder and head off the floor. At the same time, lift the legs and keep the knees bent until the legs are parallel to the floor. Turn your body slowly; so that the left elbow goes towards the right knee. As you rotate, extend the left leg forward.

Return to the starting position and do the same for the other arm and leg. Try to repeat this cycle alternately for both sides of the body for 30 seconds.

4. Side Plank

BingMag.com crunches and planks; Which exercise is better for strengthening core muscles?

Depending on the ability and strength of the body, you can do the Side Plank with your hands or elbows. Do the ground. To perform this movement, lie on your side and look straight ahead, keep your legs straight so that they are in a straight line with your upper body. You can place the feet on top of each other or one in front of the other.

Now keep your legs straight and lift your hips up. Only hands/elbows and toes should be on the floor. Hold this position for 30 seconds; If you have the ability, you can stay in this state longer. Then turn around and repeat on the other side of the body.

The good thing about this move is that you can modify it to fit your body. For example, you can put one knee on the floor and the other knee on it to reduce the pressure on the body.

5. Rotational plank of Side

BingMag.com crunches and planks; Which exercise is better for strengthening core muscles?

First sit on the floor and on your side. Stretch the legs; You can put one foot on top of the other or in front of it. Place the hand that is on the floor under you and bend its elbow. This elbow should be exactly under the shoulder. Now extend the other hand upwards. Then, while tightening your abs, raise your hips until your entire body is in a straight line. Keep your hips up and tighten your abs.

Now you need to roll forward. While turning, try to bend the hand that you have raised and bring it under your body. Stay in this position for 2 to 3 seconds, then return to the starting position. Repeat this 15 times and then do it for the other side of the body.

6. Plank from the side by lifting the leg

BingMag.com crunches and planks; Which exercise is better for strengthening core muscles?

This exercise is another type of plank from the side. To perform this movement, lie on your side as in the previous exercise. Now fully extend the upper hand. Then lift the upper leg and keep it in the air. Stay in this position for 30 seconds and then go to the other side of the body.

  • Plank from the side; Excellent exercise for strengthening the abdomen and sides

Conclusion

Crunches and planks are both useful exercises for strengthening the abdominal muscles. Crunches can focus more on the abs and lead to improved abdominal endurance and strength so you can exercise better and for longer. Plank also engages most of the body's muscles and improves your overall health and fitness. Of course, this is while having enough rest and following a healthy and nutritious diet.

Crunches and planks both have useful features and you should try to include both exercises in your exercise program. use yourself But remember, if you have back pain or neck pain, it is better not to do crunches and only get help from the plank exercise.

Keeping in mind the points we reviewed, use these two exercises to have a strong, beautiful and healthy body. Build a healthier one for yourself. But before following a new exercise program, it is better to consult a sports coach and a specialist doctor and see if these exercises are suitable for your physical condition or not. If you don't have a problem with the exercises, be sure to get their help and improve your fitness.

This article is only for education and information purposes. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

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