crunches is a strength training exercise, which strengthens the back and the biceps, while
effectively reducing belly fat if executed correctly. This is a relatively tougher exercise when
compared to other techniques of belly fat reduction. It requires the person to lift their own body
weight against the force of gravity. A horizontally fixed bar is needed for this exercise. Start
off the exercise by gripping the bar with both hands, with the palms curved towards you. Hang on
the bar for your full body length. Pull yourself up till the chest reaches the bar’s height. Pause
for a moment and then lower your body fully. The exercise is more effective when the body is
lowered down to a full extension. This can also be done by gripping the bar with both hands, with
the palms curved away from us. While crunching up the maximum point is to touch the bar with the
chin. Now while lifting the body up, the abdomen gets tightened and thus the belly fat is miserably
The lats are worked upon by this
exercise. The upper part of the body should be stressed while keeping the lower part still. To obtain best
results, perform the exercise for 3 sets with 6 to 8 repetitions. There should be proper intervals between each
set. As the hands lift the body, they may get rough against the bar and normally hand gloves are preferred while
working out this exercise. The effectiveness of this workout increases if the legs do not touch the floor while
lowering the body.
Points to be
1.The biceps should not be stressed to
pull the body weight. Instead the lats should be stressed.
2.The slower this exercise is done, the
better the results.
3.Added weight can be used to increase
the resistance against the body weight.
This exercise may look tougher than
most others but the results are equally overwhelming. Once the person gets the hang of it, the exercise proves
to be an excellent way of reducing belly fat. In addition to the reduction of belly fat, the biceps, lats and
shoulder blades too get worked up. The combined usage of the upper body muscles helps in strengthening the torso
and building a thicker and wider frame. Moreover concentrating on a single muscle group also proves to be
The common availability of a
horizontally fixed bar has made this exercise a very common one for a complete upper body workout. A stronger
torso helps in improving body posture and increases stability. Once the initial difficulty is overcome, the
results will be there for everyone to see.