How to do Crunch Kicks Properly

Crunch kicks are a fun, challenging, and effective exercise for toning your abs.

The beauty about them is that they have a lot of potential in giving you results. Yet, you do not require sophisticated equipment to make it happen.

Ideally, you only need a mat and bodyweight to perform crunch kicks effectively. This means you can perform this exercise in your hotel room while on vacation or home.

It is possible having an outstanding ab routine with a few sets of the workout several days a week.

This article explains what you need to do, when and how to do it for effective results. Read on.

HOW DO YOU DO A CRUNCH KICK?

Crunch kicks borrow a sizeable concept from basic crunches. They involve pulling your body up with your lower back flat on the ground and your feet flat on the ground.

Then, your shoulders should come to your hips while you engage your stomach muscles. You then go back to the starting posture while keeping your core engaged.

Here is a more straightforward guide:

  1. Extend your arms out to your sides while you lie on the floor. The palms of your hands should be flat on the floor, further from your body at a little angle.
  2. Raise your shoulders slightly.
  3. Take a deep knee bend as you lift your feet off the floor.
  4. The next step is to extend your knees outward from your torso.
  5. Return the knee to the starting position – this makes one complete rep.
  6. Do three sets of 10 to 12 repetitions, just like in conventional crunches.

Also worth noting is that you can perform several variations of the crunch kicks as listed below.

REVERSE CRUNCHES

The variation in this workout is the knees move further away from the chest.

TABLETOP CRUNCHES

They are a step up from regular crunches. But they are not too difficult to perform. Thus if you are in decent shape, you can try them.

TWISTING CRUNCHES

This variation works the obliques extensively

WHAT SHOULD YOU NOT DO WHILE DOING CRUNCHES?

The effectiveness of crunch kicks largely depends on the technique you are using. Therefore, the following are things you should always do when performing this workout.

  1. Breathe in a controlled manner. Pay attention to how you are breathing. Take deep breaths while you contract your legs, then exhale when you relax them.
  2. Maintain the correct posture. Please make sure you are in complete control of the workout at all times by slowing it down. Do not go with the flow of your actions.
  3. Make sure that your legs are upright as you make the kick.
  4. Maintain a raised upper body and stretched arms posture.
  5. As you bring your knees towards your face, keep them close to one another.
  6. Make sure your palms are on the ground when you kick.
  7. Always perform a few simple warm-ups before attempting kick crunches.

WHAT DO CRUNCH KICKS DO?

A crunch kick is an excellent workout for toning your abs. This exercise focuses on strengthening your core and lower abdomen.

It is a great exercise to keep you fit and in proper shape. So, what muscle do crunch kicks target?

They target the rectus abdominis muscle in your lower abdominal area. It runs from your pubic bone to your ribs.

Trunk flexion and exhalation are both made more accessible by the rectus abdominis found in the lower back.

They also work the obliques and the deep core muscles less intensely.

In addition to the upper and lower body, leg muscles are also put to the test. The exercise target the glutes and the quadriceps.

IS KICKING GOOD FOR ABS?

Kicking is a great way to get the rectus abdominis working. You may be missing out on one of the best abdominal exercises out there.

It is effective because it is a full-body workout engaging your abs, obliques, and heart muscles.

Although you feel this motion working your core muscles instantly, it is a full-body slayer of a workout.

To maintain your equilibrium throughout the workout, you must use your arms, shoulders, and hips to their full potential.

Focus on staying grounded as you practice twisting and raising in synchrony, which requires some coordination.

To get a quick cardio-core workout, speed up the tempo if comfortable with the motion.

WHAT ARE THE BENEFITS OF A CRUNCH?

Performing crunch kicks a few times every week brings many benefits to your body. This is what you should expect:

AB TONING

If you are trying to get a six-pack, crunch kicks help speed up the process. But do not forget that a healthy diet is essential for showing your abs too.

For men, body fat levels should be between 5 and 14 percent, while those for women should be between 5 and 19 percent.

You see the abs when the body fat is on these levels.

BUILDS CORE STRENGTH

A strong core makes it easy to perform simple routines like bending or reaching out for things from a distance.

It also relieves back pain.

LOWERS RISK OF INJURY

Crunch kicks lower the chances of injury by improving balance and posture.

INCREASE FLEXIBILITY

Performing this exercise increases the range of motion. It increases flexibility and improves performance, especially for athletes.

EFFECTIVE CALORIE BURNER

The exercise passes off as simple but, it is an effective calorie burner. You burn more calories with every set of reps you take.

Thus, to burn more calories, be consistent in working out. To find out how many calories you burn, use a calorie calculator.

You key in your body weight and the duration of the exercise. It gives you the number of calories burned.

GOOD HEART RATE

The demanding nature of the workout increases the heart rate. It promotes a healthy heart.

GOOD FOR WARM-UP

To perform any exercise, even those that target your abs, you should begin by warming up properly.

And this crunch exercise is an excellent pick because it also works the glutes and quads.

Warm-ups increase/improve performance and reduce the risk of injury.

Keeping fit and getting those abs you so much desire should be easy with this workout. So, why don’t you try it?