When looking to strengthen your core muscles, crunches and planks are often seen as essential exercises. Both target different muscle groups in your midsection, each with their own pros and cons. Here’s a breakdown of how to correctly perform these exercises and what to consider when adding them to your workout routine.
**Crunches**
A classic choice for ab workouts, crunches engage your abdomen to build muscle effectively. According to Stan Kravchenko, NASM-CPT, a personal trainer and founder of OneFit.com, crunches target the abdominal muscles specifically, leading to the development of a defined ‘six-pack’ through bodyweight resistance.
**How to do it**
1. Begin by lying on your back with feet flat on the ground.
2. Place hands across your chest.
3. Engage your core by drawing your belly button towards your spine.
4. Lift your upper body off the ground, focusing on engaging your abdominal muscles.
5. Hold for one second, keeping your lower back on the ground.
6. Slowly lower back down while inhaling.
**Muscles worked**
– Rectus abdominis
– Internal and external obliques
– Transverse abdominis
**Pros**
– Strengthens and tones the front of your abdomen
– Can be easily modified with variations
– No equipment required
**Cons**
– Commonly performed incorrectly, leading to potential strain
– May cause discomfort or pain if done improperly
– Targets fewer muscles than a plank
**Planks**
For a more comprehensive core workout, planks engage all the muscles in your torso. According to Kravchenko, planks work the entire core effectively.
**How to do it**
1. Lie on your stomach with forearms on the floor and elbows beneath shoulders.
2. Keep feet flexed with toes on the floor.
3. Engage core and rise up on toes.
4. Hold position with glutes and abdomen engaged.
**Muscles worked**
– Rectus abdominis
– Transverse abdominis
– Internal and external obliques
– Erector spinae
– Multifidus
– Quadriceps
– Shoulder stabilizers
– Gluteal muscles
**Pros**
– Can be done anywhere and suitable for all levels
– Improves posture and strengthens muscles supporting the spine
– Low-impact exercise with minimal stress on joints
**Cons**
– Not suitable for those with shoulder, wrist, or back issues
– Holding position for extended periods can be mentally challenging
– Doesn’t provide direct resistance for abdominal muscles
In conclusion, both crunches and planks have their own benefits and drawbacks. Incorporating a variety of exercises for your core can help you achieve a well-rounded workout.
