Having a flat stomach is one of the dreams of those who dare to play sports.

Losing weight by exercising is the main objective of many athletes who flock to gyms and sports clubs in search of improving their physical condition. Finding at all costs the  sport that burns the most calories  is the priority of those who want  to lose weight and see in numbers what will later supposedly translate into a loss of body fat. But to obtain results, perseverance and knowing how to choose the right routine are essential. The same goes for the abs. You have to know how and how much to do so that our dream of showing off a flat stomach is a reality.

How many crunches should I do a day to eliminate the gut?

Unfortunately, crunches tone muscle, but they don’t necessarily eliminate fat. Although if what you want is to tone up or reduce flaccidity caused by less muscle tone, abs can help you, although you don’t need a thousand a day, but about 100… even less.

Of course, it must be taken into account that to eliminate excess fat, in addition to abdominals, planks and other strength exercises, you have to eat a good diet and combine it with aerobic exercise.

Some trainers point out that 50 sit-ups a day divided into 5 series is a good number, since overdoing it could cause back problems, as well as wear and overload, which, far from marking your muscles, will injure them.

In fact, as in all exercises, quality is more important than quantity. It is even better to combine different exercises for the abdominal muscles and not just repeat the classic sit-ups, so you will work the lower, upper, lateral area…

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In general, there is no fixed amount, but fitness experts establish that a series should be between 15 and 20 repetitions of an exercise and a recommendation is to perform between 2 and 4 series.

However, there are keys that must be taken into account. First of all, your physical condition, that is, you will not do the same when you start training, as when you have been there for months: perhaps at the beginning  you will do 3 series of 15 repetitions (45 in total), but over time you will increase the number and adding other exercises.

Therefore, training should always be personalized.

Second, rest is important.  Both between rounds, and by muscle group (resting a full day between zones is a good idea), to allow the muscles to develop and the work to take effect.

In fact, several scientific studies  recommend not doing them daily and space out training time with this technique. According to the conclusions of the experts, the abdominal group can be trained with a margin of at least 24 hours between one exercise session and another, although what is indicated in other parts of the body is to leave between 48 and 72. This is so due to the difficulty in reaching muscle catabolism in the abdominals, compared to other muscle groups that are more easily reached.

The perfect abs exercise

In 2017, a group of scientists from  Harvard University  were intrigued by the contentious issue of “the best abs exercise ” and after rigorous research, they published a study called ‘Core Exercises’. In their conclusions, the experts recommended an exercise:  the plates.

Unlike what happens with classic abdominal exercises ,  which only strengthen the  abdominal muscles , planks work all the abdominal muscles  in a balanced way ; protecting -above all- the  lumbar  part of the back, which is usually the one that suffers the most with classic abdominals.

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