Zoom Digital. Updated Jul 11, IST. Crunches target the muscles in the tummy and create tension to facilitate the flab melting process. Read on to know how many crunches you must do every day to burn the stubborn belly fat and get a flat stomach.
Pic credit: istockphoto. Key Highlights Belly flab takes longer than the fat in other parts of the body to burn. By exercising everyday, an individual can lose weight. And by incorporating crunches, one can burn excess belly fat and get a flat stomach. Shah Rukh Khan's son Aryan Khan's bail plea rejected; to stay in quarantine for days in Arthur jail. Man who clicked viral selfie with Aryan Khan is a wanted accused in cheating case in Pune.
Adele opens up about her 'year of anxiety' and what led to her divorce with Simon Konecki. I am not going to abscond': Aryan Khan said during bail hearing in drug case. If your goal is to flatten your stomach to streamline your midsection, continue to to do crunches two to three times weekly. As you lose fatty tissue in your abdomen your muscles underneath will begin to show. Lose enough fat in your belly and you will end up with a six-pack. Diane Marks started her writing career in and has been in health care administration for more than 30 years.
She holds a registered nurse license from Citizens General Hospital School of Nursing, a Bachelor of Arts in health care education from California University of Pennsylvania and a Master of Science in health administration from the University of Pittsburgh.
How to Shrink a Stomach Without Surgery. Share on Facebook. Reduce Calories You need to burn 3, calories to lose 1 pound of fat, according to the Centers for Disease Control and Prevention. Increase Activity The U. The crunch and its big brother, the sit-up, can play a role in an abdominal workout routine to boost strength, but they're far from the best exercises you can do — and they won't get you in shape.
Instead, to get in shape — that is, to lose fat and build muscle so you have excellent cardiovascular endurance and muscular strength — you must undertake a comprehensive healthy-eating plan and workout routine that includes both cardio and strength training.
Although crunches can be part of that strength training, they shouldn't be the only exercise you do. If you want to do crunches as part of your workout routine, stick to a moderate number as you would with any other exercise — three sets of 10 to 12 reps is generally sufficient.
Vary your crunches by doing bicycle crunches, reverse crunches and oblique crunches to hit multiple muscles. However, keep in mind that even if you build muscle by doing crunches, you won't see the results if it's hidden under a layer of stomach fat.
Read more: Calories Burned with Crunches a Day. Getting in shape takes more than doing crunches, no matter how many you might do. To lose weight and get in shape, you must eat fewer calories than you burn through activity — it's a simple strategy known as "Calories in, calories out.
To truly be "in shape," you need to focus on eating nutrient-rich, satiating foods. This includes an abundance of colorful produce, plenty of fiber and lots of lean protein, including chicken, fish and legumes. You also need to decrease the amount of added sugar you're consuming, as well as salt and saturated fats. According to the Centers for Disease Control and Prevention , a weekly minimum of minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity is needed to maintain your body weight.
To lose weight, you will likely need more exercise to help contribute to the caloric deficit needed for weight loss. Additionally, schedule in at least two strength-training sessions per week. Increased lean muscle mass burns more calories at rest.
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