How to do 100 Crunches a Day Properly

When you think of sprucing your abdominal muscles, does the thought of 100 crunches a day ever come up? There is no better workout regimen offering instant results for your core strength more than this.

However, it is not an overnight o one-week affair. It could tale up to  a couple of weeks, but pays off in the end.

The first 14 days will be  the hardest to get through. In fact, the first few days can really drain your morale that you may consider giving it all up. Just a heads up so you know what to expect! Having known this, you have to brace yourself and look beyond the initial hurdles that may crop up. So stay consistent!

This abdominal exercise helps you build core strength and prepare you for more advanced bodyweight exercises such as the side plank.

That said, let’s dig in and find out why, when and how you should do your crunches; also find out what they are.


Before you embark on the 100 crunches a day challenge, it is paramount that you understand what they are. Crunches, also called abdominal crunches, are a core workout that focuses on your abdominal muscles.

They specifically target the rectus abdominis (six-pack muscle) and obliques.

One of the most common abdominal workouts is the crunch. The rectus abdominis muscle and the obliques are the primary focus of this exercise when done correctly.

As a result, you can get both six-pack abs and a slimmer midsection. Crunches are a low-cost workout you can easily perform  at home. They use your body weight to tone muscles.

How then, do you do crunches correctly? Here’s how.

  • Lean forward and spread your feet wide apart while performing crunches.
  • Lift your upper back and shoulder blades off the floor while keeping your lower back on the floor.
  • Repeat the reps in three sets of 12 crunches.


Doing 100 crunches a day for a month is a great way to tone your body. However, your diet plays a huge role in getting rid of belly fat and eventually walking towards six-pack abs. It means that you have to cut down on your daily calorie intake to achieve the desired results.

If you stick to lousy eating habits and hit the crunches daily, there will be no notable gain whatsoever. Here is the thing, each person has six-pack abs, and it is a crucial muscle group to focus on.

You can’t stand, walk, sit, or move the bodies without the abdominal structure.

But, a sure-fire way to get those abs is adopting a healthy diet and doing the 100 crunches religiously over time. Although crunches are in almost every weight loss program, they do not help burn fat. Doing crunches develop muscular tissue, which has nothing to do with burning fat.

So if you want to show off your abs, drop some weight and burn the extra fat till they’re visible. And the best way to do this is through a daily calorie deficit.

With this discipline, you are sure of excellent results in the end.

Moreover, it takes at least 14 days for the body to get accustomed to this new routine. It gets a little easier after this, and your willpower increases henceforth. Your core strength shores up tremendously in the first 30 days.

As a matter of fact, you hit the 100 reps in a twinkle of an eye – there is no strain or fatigue anymore. Your body tunes to this, and the first effect before the abs pop is a mighty show of strength.


100 crunches a day for 30 days burns more calories in the body. For instance, a person weighing 160 pounds who spends 10 minutes on crunches daily burns between 50 and 98 calories. The more vigorous the crunches are, the more calories burned.

As earlier mentioned, the abdominal muscles aid in mobility. Therefore, daily crunches improve your posture by improving your balance and strengthening your abdominal muscles. Enhanced core strength improves your day to day life, especially if you are in the sporting world.

Good posture prevents lower back injury – it is essential for everyone whether you are actively into sports or not.

Thirdly, doing crunches gives you a solid and balanced spinal structure. Ideally, crunches strengthen the abdominal muscles and build resilience in certain muscle groups in the spine.

Besides building muscles, your gut health improves significantly with each set of crunches. The pushing and pulling of abdominal muscles exert positive pressure on the stomach, improving bowel and bladder movement.

Better still, you develop six-pack abs – and all other muscles in the upper body, including the neck and shoulders. Although 100 crunches solely focus on abdominal muscles, they extend to the shoulders and neck, relaxing muscles. If you experience stiffness around the neck area, doing crunches helps a big deal.

Last but not least, you achieve better flexibility because crunches extend hip muscles routinely. They ensure the muscles are not rigid, preventing injury and promoting flexibility.

All these benefits come with performing crunches every day. Experts, however, recommend this workout in small amounts – three sets of 12 done moderately.


Even if you’re not a sporting person, functional fitness requires you to maintain a good balance. Crunches are an excellent deal to ensure your core strength and abdominal muscles are in a good state. No matter how simple the action may seem, your core plays a critical role in how easily you can execute a task.

Thus, you should incorporate crunches into your daily exercising routine. It helps prevent strain or injuries from simple things such as gardening or tying your shoelaces.

With good technique and form, resting when necessary, and reasonable expectations, crunches benefit your fitness journey. They always surprise with the core-strengthening results you get from doing them every day.


Doing 100 crunches a day might seem too much at first, but you soon get a hang of it. Start with 10, and work your way up till you get to 100.