Why Crunches Don’t Work
by Samantha Monpetit-Huynh
For all you moms out there who are crunching your way to a flatter belly but can't see the results of all your hard work; guess what? You probably won't!
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Think about it, if you want to create a flat tummy, why would you do an exercise that continuously causes your abdominals to be pushed forward? Plus crunches are completely contraindicated for your back. Did you know that a “crunch” only recruits 20% of your abdominal muscles but loads your spine 150%? That’s big! Flip yourself over and do a front loaded plank and feel the difference. You recruit 80% of your abdominal muscles and only load your spine 50%! You choose.
This is partly where pilates has their minds in the right direction. If you want your abs to go in, then you should be doing movements that encourage your belly button and abdominals to go towards your spine, not away from it.
Now that’s just part of it, but what else? Well there are definitely other contributing factors to a bulging belly. Diastasis Recti and hernias can be contributing factors but there are other things that can make it look worse.
Hydration. Water intake is essential as it helps to "clean you out" and get rid of all the crap (literally). Dehydration can cause bloating and irregularity that results in constipation and bigger bellies.
Proper nutrition. Similar to water, eating whole foods in their most natural state that are not filled with lots of fat and fillers, help move waste out of your body. If you eat a hamburger and french fries and find yourself full after several hours, it's because it takes your digestive system a lot longer to break down food that's not natural and shouldn't be in your body anyway (the crap). This extra "waste", sits in your tummy and just adds up until it's eventually passed.
Cortisol. Otherwise known as the "stress hormone" can result in elevated levels when undergoing stressful situations or lifestyles. (Ever heard of “Motherhood”?) Elevated cortisol has been linked to increased abdominal fat storage especially around the mid-section.
Strength training. Although cardio burns calories while you are doing it, strength training gives you the benefit of actually burning more calories at rest. Research has also shown that women who lift weights have less abdominal fat compared to those who do cardio exercise alone. Who knew?
So the next time you decide to target those abs during your exercise routine, think outside the box. Crunching your way to (probably an abdominal separation) and a herniated disk is just a waste of time. Remember these rules and work them from the inside out.
Samantha Montpetit-Huynh, CPTN-CPT, PFS, NWS, RAB, TTDR
CORE EXPECTATIONS Pre & Postnatal Exercise Specialist
coreexpectations.com/blog
twitter.com/CoreExpectation
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