Do Crunches Give You Abs? The Truth!

 by Dr. Steve Hruby, D.C.
Reviewed by Dr. Steve Hruby, D.C.

SuperHumans are the toughest, fittest, healthiest and happiest human beings on this planet. My mission is to help you realize your superhuman potential and learn how to live a long, happy and healthy life.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’m a content organizer, fact-checker and super mom who ensures content is medically-reviewed, highly accurate, and engaging. My passion is organizing information and ensuring the facts are presented in a manner that is interesting and easy to understand.

Many fitness enthusiasts consider having ripped, sculpted abs to be the holy grail portraying us as strong, slender, and physically capable.

When it comes to getting toned abs, there are a lot of myths and half-truths out there. One of the most common questions is whether or not crunches are effective. The answer, unfortunately, is a bit complicated. 

If you want to have abs for days, stiff as a rock, and those complete six-packs without the need for ultrasound fat reduction, crunches will take you one step closer to your goal. Crunches can help to strengthen and tone the muscles around your abdomen. 

In this blog post, we will take a closer look at this type of abdominal exercise and discuss whether or not do crunches give you abs. 

What Are Crunches, and How to Do It?

One traditional core workout is the crunch. During this workout, your abdominal muscles, which are a part of your core, are specifically worked out.

Your core is consists of more than just your abs. It also comprises the muscles found in your lower back, pelvis, and hips and the oblique muscles on the sides of your body. Such muscles work together in stabilizing your body.

The typical crunch is performed on the ground. You can do it more comfortably on your own, just like learning how to do sit-ups alone by using an exercise mat and following these steps:

  1. Lean back and lie down. Your feet should be placed on the ground hip-width apart. Kneel and cross my arms over your chest. Inhale while tightening your abs.
  1. Maintaining a relaxed head and neck, exhale as you lift your upper body.
  1. Inhale and get back to the start-up position.

Are Crunches an Effective Abs Exercise?

Do crunches work? A question that most of us have in mind. Similar to situps, crunches aid in muscle growth.

However, they only target the abdominal muscles, unlike sit-ups. They are a well-liked workout for folks aiming to develop six-pack abs because of their high muscle isolation.

woman doing crunches

They are therefore perfect for developing your core, which includes your obliques and lower back muscles. Your posture and balance will both benefit from this.

Even though crunches may seem helpful while performing them, they’re not the ideal ab exercise overall. Your core will benefit the most from varying motion patterns, angles, and postures. 

What Other Exercises Work Better?

Although crunches are frequently the recommended ab workout, they are sometimes ineffective since they target the muscles on the surface of your stomach.

Apart from crunches, we have other exercises that we can do to get that perfect body.

Dolphin Push-ups

Start with a forearm plank. Inhale as you pull your abs toward your spine and lift your hips toward the ceiling while maintaining a long spine and a neutral neck. Bring your hips back to the starting position as you exhale. Repeat.

Knee Dips

Start with a forearm plank. As you turn to stack your left hip over your right hip, keep your upper body steady and your abs pulled in against your spine.

Return to the starting position after pausing. Once more, stack your right hip over your left while rotating to the left. Back to the beginning Repeat while switching sides.

Mountain Climbers in a Twist

Start in the plank posture, with your palms on the ground and shoulders straight above your wrists. Swing your hips to the right, bringing your right knee to your left elbow as you exhale.

mountain climbing

Please get it back to the initial position after pausing. Continue alternating the legs while doing the opposite side.

Leg Dips

Your feet should be flexed, and your hips should be tilted toward the ceiling while you lay on your back.

Press against the floor while lifting your legs as straight as you can toward the top while keeping your arms by your sides with palms facing down.

Crunch Variations to Increase Abdominal Resilience

Everyone has a weakness; for most of us, this is the midsection. You have probably heard that the best abdominal workouts for getting abs are crunches. 

Some of us do up to 100 crunches a day, but we still don’t see results immediately. In this case, changing your routine and experimenting with new crunch variations are advised. Here are several types of crunches  for you to try to acquire a six-pack:

Reverse Crunch 

A typical reverse crunch is comparable to a traditional crunch. It focuses on your abdominal muscles and advances your quest for abs.

The only distinction is that you concentrate on elevating your butt and tailbone off the floor rather than lifting your shoulders.

Bicycle Crunch

Bicycle crunches are among the numerous for abs, primarily for toned abs. As the name suggests, these crunches will resemble pedaling a bicycle in the air. Like all other varieties of crunches, the entire abdominal region is the goal of bicycle crunches.

Bicycle Crunch

Oblique Crunches

Oblique crunches should be a part of your exercise routine if you want to acquire a smaller waist and tone your midsection. These crunches exercise the muscles on the sides of your abs, the internal and external obliques.

Vertical Leg Crunches

Well, one of the exercises for getting rid of love handles is doing vertical leg crunches. They mainly target your abdominal muscles and can aid in belly fat reduction.

Please be aware that this type of crunches is complex and not suggested for beginners. Do vertical leg crunches only after you can perform the basic crunch and other variations, such as the reverse crunch, without discomfort.

By incorporating these workouts with a healthy, low-calorie diet and consistent cardio, you can get a flat and muscular stomach. Also, note that there isn’t a definite number of how many crunches a day to lose belly fat

Are There Any Risks To Doing Crunches Incorrectly?

It is thought that doing crunches incorrectly could cause backaches, cramping, or other issues. Some of these related issues are brought on by typical blunders made, such as:

  • Failing to breathe correctly – When performing crunches, your breathing is crucial. The blood must carry oxygen so that it can reach the muscle. You don’t want to be failing to breathe in and out correctly because that could cause cramps or make you exhausted more quickly.
  • Rushing your workout –  How many crunches a day to get abs? If you do large volumes incorrectly to hit your targets, it doesn’t matter. Exercises for the abdomen should be performed steadily, gradually, with smooth and controlled motions.
  • Using other muscles – Not the neck, but the abdominals should do all the pulling. Everybody’s workout should include some form of abdominal exercise. They help to enhance posture and stabilize the body’s core.

How To Get Abs

To get abs, we need a workout regimen that incorporates both aerobic and strength training we want to develop our abs.

man with six pack abs

Additionally, sticking to a nutritious diet that includes more veggies, whole grains, and lean protein is the safest weight loss journey to help you achieve your six-pack goals.

Another most commonly asked question is, are crunches cardio? No, they are not.

Therefore, don’t forget to incorporate cardio exercises in your ab workout to help drop that extra fat as crunches build endurance and power your belly muscles. 

Will 100 Crunches a Day Give You Abs?

It isn’t definite that 100 crunches a day will give you abs. Other factors such as training intensity and diet play a pivotal role.

Do I Have To Do Crunches To Get Abs?

There are other workouts apart from crunches you can do to get abs. These include hardstyle plank, low hanging leg raises, and side plank with one elevated foot, among others. Even though they have almost similar effects on the body, they are different.

How Many Crunches Give You Abs?

There is no set number of how many crunches to get abs. We advise sticking to a strict workout routine and putting in the work in training.

woman doing crunches outdoor

Do Ab Workouts Give You a Six-pack?

Of course, ab workouts help you get a six-pack. However, they only do but only if done right and accompanied by the proper diet, discipline, and consistency.


One of the best workouts to do to develop a six-pack is crunches. We advise you to mix up your crunches to give your abs additional definition.

You need a workout plan that combines cardio and strength training if you want six-pack abs. Additionally, maintaining a nutritious diet that includes lean protein, whole grains, and veggies might assist you in achieving your six-pack objectives.

Always remember that exercises like these will help you tone your abs and correct your posture. You will see significant benefits from performing these crunches properly.

Stick to the prescribed reps and sets while performing the suggested exercise as directed. Once more, always consult your fitness professional before making changes to your training regimen.

You can also better your workout routine with Optima Healthy Gut Solution. It is made with cutting-edge technology that will give you more energy to complete your ab workout routine.

It also improves digestive health, absorption of nutrients and reduces gas and bloating. Start your Optima journey today! 

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