PROPER CRUNCHES TRAINS YOUR ABDOMINAL MUSCLES AND NOT BURN FAT.

CORE CRAMMING

Myths : Crunches are done to burn abdominal fat

Crunches or sit ups normally done to reduce the abdomen fat as to decrease their waist size and to become slim, but in reality abdominal crunches train and strengthen your abdominal muscles (i.e Rectus abdominal and Transverse abdominal and Obliques) and not burn that abdominal fat literally. In reality target fat reduction as in this case around abdominal or stomach is hard to be possible, actually fat burns is Overall and full body fat percentage decrease together and its not like if we were doing abs crunches it will lead us to decrease the abdominal fat, thus target fat reduction is not possible. 

Fat reduction is Overall and full body fat percentage decrease on a whole and its not like only from stomach and not from biceps,or only target to triceps and neck region and not around thighs..so thus fat will be reduced from everywhere and not just from where we are exercising.

Crunch ABDOMINAL exercise

Rationale behind Crunches:

Crunches are abdominal exercise meant for abdominal strengthening and to increase the strength and power of abdominal muscle mainly Rectus abdominal the superficial abdominal muscle and if done properly with engaging core first and squeeze your stomach in and then perform crunches along with tight abdominal will give you best result.

PROPER Crunches : position and movements

Starting position:

Crunch position starts in supine position or lying on your back with knees bend and feet together and placed on the ground and arms either on side of body or cross arm over your chest or with bent elbow and palm close to your ears(as in figure) with increase in intensity and more resistance as we move our hand toward head. 

Procedure:

Crunches starts with sucking your stomach in and to engage your core in the starting position (written above)

and then use your abdominal muscles to raise your thorax or upper body from the ground above so that scapula( bone on upper back ) is off the ground , or raise till you bend maximally in sit-ups, without moving your legs and with engaging your core as to tighten the stomach in and do the exercise properly and repeat.

End position:

End position is when your body is in the air and elbows bent and try to keep them away from the body and don't pull them inside closer to chest (as in figure) and maintain the core tightness and breath out.

Summary, crunches with core incorporation in proper posture helps to strengthen the abdominal muscles and not burn the target stomach fat, so do abdominal crunches for strengthening your muscles and with increase in body metabolism and calories requirement during and after exercise help you lose fat overall from the body. Remember fat always increase and decrease in Total as it increase according to Lifestyle, body type and food or diet intake and via blood stream. so stress on exercise which increase the body requirement for calorie consumption ,this will eventually help to burn fat.

CORE CRAMMING ABDOMINAL FOR SIX PACK ABS.

CORE CRAMMING ABDOMINAL FOR SIX PACK ABS.

CORE has important role to play in building those six-eight packs of abs or abdominals which you always wanted to have. More like before building a multistory structure first thing is strong foundation or base, similarly before going for those six packs which mainly are the superficial muscles of abdominals called rectus abdominals, we have to train the inner foundation muscle layer that is transverse abdominals first which help in making the base or core and works best while doing isometrics movement and to maintain proper posture and gait.

Abdominal muscles deep and superficial group

Abdominal Muscle group :

1. Rectus Abdominus (superficial muscle group)

2. Transverse Abdominus (Deep Muscle group)

3.Obliques (  Internal and external Oblique )

4. Serratus Anterior ( Associate Muscle group)

These muscle group work in coordination to engage core for stable posture and gait. Muscle action of abdominal maintain core and regulate breathing with protection of internal organs and storehouse.

Thus before training Rectus abdominal which normally everyone do as in crunches and sit-ups one should first train for core or deep layer which is transverse abdominal which is by Leg raise and hold ,because for proper stable six packs , the core has to be strong and then over  rectus abdominal will work effectively and contract accordingly to develop those six packs which you always dream of.

Rationale behind abdominals cramming for core training

Abdominals are the main muscles which propagates the power to hold and balance with respect to back musculature and  maintain your posture and gait.

Reciprocal Relationship
There is always a reciprocal relationship between muscle groups adjoining any particular joint or bone, example biceps and triceps over your anterior and posterior aspect of arm(femur bone) are always in reciprocal relationship, means one can work only if other is relaxed i.e when biceps contract whose action is flexion of elbow joint and your elbows bend ,then your triceps has to relax (whose action is extension of elbows) so that biceps can work fluently and efficiently , similar is the effect of triceps ,as when triceps work then biceps whose action is opposite to triceps has to relax so that triceps work effectively.

Reciprocal relationship in comparison to core is that of muscles comprising front or anterior aspect of thighs with that of posterior aspect or back musculature. Abdminals which covers the anterior part of abdomen and pelvis has similar reciprocal relationship with lower-back musculature. So if core has to balance your body then your abdominal has to be strong to counterbalance your lower back muscles as because of standing and bad posture mostly have stiff or tight lower back along with tight hamstrings(back of your thigh) muscles.

So, abdominals including Rectus abdominals, transverse abdominals and external and internal oblique should be trained properly and accordingly to counterbalance the tight lower back and associated hamstring muscle.
But before strengthening one should first go for stretching that muscle and also the opposite muscle group because if opposite muscle group are already tight and you are training the weak muscle then it will not solve the problem soon. So better first stretch the tight muscle group and then strengthening of opposite weak muscle. so in this case first stretch the lower back and hamstrings muscles and then gradually train for abdominals to train for your core.

Thus the rationale behind abdominals exercise is to train for your base or core so that the bio-mechanics behind normal posture and gait  remain intact while standing and walking keep in correlation with proper neuro-muscular coordination between your core musculature.

CoreCramming:

CoreCramming

CORE CRAMMING IS THE FIRST AND FOREMOST RULE FOR ROCK SOLID ABDOMINAL AND SUPER ATHLETIC BODY.

Core in simple terms means center and similarly in body also Core means center of body, consist of hips, pelvis, trunk, and neck regions except arms and legs. Normally we can call them as combination of abdominal musculature in the front of body and which work opposite and in coordination with Back Musculature which comprises rear or behind body components.

Core generally in lay men term consists of ABDOMINALS, which consist of rectus abdominal ,external and internal obliques and Transverse abdominal (which itself is the inner layer of abdominal), along with abdominal comes back  muscles like erector spinae, multifidus, spinal ligaments and shoulder with upper back complex like trapezius (upper,middle and lower ) Rhomboidus (major and minor ) muscles and others.

Everyone in gym and fitness centre say engage your core,use your core ,but in actual they just dont differentiate between engaging core and holding your breath. In general while using your core you have to use your breathing pattern also which help you use your inner layer of muscles along with your primary muscle group.

Breathing pattern should be in accordance with exercise rhythm and should use your breathing like while exertion you should exhale or breath out while during release you should inspire to increase your oxygen requirement for muscles and body.

Rest we will discuss each and every point regarding abdominal and core training along with muscle building with benefits of compound and isolated exercise for aerobic or cardio exercises and weight training.