You Won't Believe How Many Crunches Your Age Says You Should Do! Shocking Numbers Inside!

Crunches have long been a staple in the world of fitness, recognized for their simplicity and effectiveness in strengthening the core. According to Rowan Clift, a personal trainer at Freeletics, this bodyweight exercise is not only excellent for improving posture but also supports overall functional fitness. While crunches are a popular choice, Clift points out that they serve as a useful benchmark for gauging abdominal endurance, rather than the sole method for core training.

But how many crunches should you be able to perform based on your age? The answer is not straightforward; it varies significantly depending on factors such as fitness level, genetics, nutrition, and even sleep quality from the previous night. Nevertheless, general guidelines can help set achievable targets. Clift explains that the number of crunches women can perform typically decreases with age due to natural changes in muscle endurance and core strength, as well as differences in training experience. Here are some recommended benchmarks:

• 20-29: 40-50 reps
• 30-39: 30-40 reps
• 40-49: 20-30 reps
• 50-69: 10-20 reps
• 70+: 5-10 reps

However, it’s important to note that the quality of the repetitions matters more than the quantity. Clift advises that “slow, controlled reps that fully engage your abdominal muscles are far more effective than rushing through high numbers.”

The Muscles Worked by Crunches

Crunches primarily target several key muscle groups:

• Your rectus abdominis, which forms the ‘six-pack’
• Your obliques, located along the sides of the abdomen
• Your hip flexors, although to a lesser extent

Practicing proper form is crucial for maximizing results and preventing strain. Here’s how to perform a basic crunch effectively:

1. Lie on your back with knees bent at a 90-degree angle and feet flat on the floor, ensuring your lower back is pressed into the mat.
2. Place your fingertips lightly behind your ears, with elbows bent and pointing outward.
3. Brace your core and lift only your head and shoulder blades off the ground, exhaling as you rise. Keep your chin tucked, but not touching your chest (imagine holding an apple under your chin).
4. Inhale as you lower back down to the starting position. That counts as one repetition.

To keep core workouts diverse and effective, Clift encourages varying your crunch types. This approach not only prevents plateaus but also ensures you're working the entire core safely. Here are some popular variations:

Types of Crunches

1. Bicycle Crunch: Engages your obliques and your rectus abdominis.

2. Reverse Crunch: Focuses on your lower abs.

3. Standing Oblique Crunch: Targets the side muscles of your abdomen.

4. Penguin Crunch: Works both your obliques and rectus abdominis.

5. Weighted Crunch: Adds resistance to strengthen your rectus abdominis further.

Taking the time to master these techniques will not only contribute to a stronger core but will also enhance overall fitness. So whether you're just starting your journey or looking to refine your routine, incorporating a variety of crunches can be a game-changer on your path to fitness.