Weight Waist
Abdominal Crunches or Core Crunches How and When? For Weight Loss. by Annette Willson
To have effictive weight Loss, effective spinal stability is essential.
This only comes with a strong Transverse Abdominal Muscle and this is achieved easily with core crunches.
A core crunch is not a sit up; it is not an abdominal crunch either. A core crunch is a strong contraction of the deep core muscles in isolation. The deep core muscle is the Transverse Abdominal muscle. This is the key muscle used for core stability and posture control. The benefits are a stable well controlled lower spine and a very strong flat tummy. Weight loss is another benefit because the ability to exercises more efficiently and with better muscle coordination and joint posture control allows a person to exercise stronger, more often and hence burn more calories.
An abdominal crunch is a modified sit up. This uses the long Rectus Abdominal Muscle. To do this with a stable lower back and maintain a good lower back joint position and person needs have a strong core. So to learn a core crunch first will give a person a much better result with abdominal crunches. To do abdominal crunches with poor deep core stability leaves a person at high risk for lower back pain, disc injury and ongoing back pain. This will then cause the core muscles to decay further, due to the inhibition of this muscle with pain. The Transverse Abdominal muscle is very sensitive to back pain and will switch off when a person is suffering lower back pain. If this pain persists then the muscle actually starts to waste and decay away. The cycle of pain, decay is set up and a person starts to get more pain with exercise instead of less.
The ability to learn and perform core crunches is essential to stop this cycle of wasting and loss of spinal stability. The Transverse Abdominal muscle does not move any body parts therefore a person finds it very hard to learn how to do a core crunch. The long rectus Abdominal muscle used to do a abdominal crunch moves the trunk into flexion. This is why a sit up is called a abdominal crunch because the trunk is lifted off the floor or bench as the muscle tightens. The deep core muscle only changes the waist line circumference and holds the spine stable. There is no movement with this crunch only a pressure increase. A person must learn how to do this and when.
Because there is no movement once a person learns this they can do literally hundreds during their daily activities and not interfere with their routine. Once the core crunch is established abdominal crunches will become more effective and build power strength and a six pack in no time. This is usually not taught by trainers so many people fail with their abdominal exercises due to the pain that develops.To have effective safe weight loss and achieve a flat strong stomach, learning how to do a core crunch is essential.
The do a core crunch simply draw your belly button in as you breathe out. Certainly there is more details and instruction to this and if you want to learn more Pure Pilates will teach you.
Core crunches should be a way of life not just an exercise.
About the Author
Annette Willson I have a Masters Degree in Physiotherapy and I am an expert Pilates Teacher. I believe every person should learn Pure Pilates. Training the deep core muscles on a stability ball is the most effective tool achieving good posture and a flat tummy. For more information have a look at Pure Pilates
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