Core strength plays a vital role in daily function, athletic performance, and long-term health. Beyond aesthetics, a strong core supports posture, protects the spine, and enhances balance and mobility.

Among the most effective and accessible core exercises is the crunch, a movement that directly engages the abdominal muscles.

According to fitness experts, the number of crunches you can perform at once may reveal important insights about your strength, endurance, and overall health status.

What Exactly Is a Crunch?

Though a simple exercise, the crunch remains a foundational core exercise.

To perform it correctly, lie on your back with your knees bent and feet flat on the floor.

Using the abdominal muscles, lift the shoulders off the ground while keeping the lower back anchored.

Unlike a sit-up, which involves a greater range of motion, the crunch isolates the rectus abdominis (commonly known as the “six-pack” muscle) and obliques.

This targeted approach makes it one of the most efficient movements for strengthening and toning the midsection.

Why Crunches Matter for Health

Crunches are not only a tool for achieving a toned core but also a means of preserving physical function as we age. The abdominal muscles play a critical role in stabilizing the body during movement, protecting the lower back, and ensuring balance.

Weak core muscles are often linked to poor posture, chronic pain, and reduced mobility, particularly in older adults. Maintaining crunch capacity can therefore be viewed as a marker of overall physical resilience.

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Recommended Crunch Benchmarks by Age

The number of crunches you should be able to complete in one attempt varies by age group. Muscle mass and endurance naturally decline with age, but maintaining regular activity helps preserve function and strength.

20s: At this stage, core muscles are at their peak. Adults in their twenties should aim for 40 to 50 consecutive crunches. This level reflects optimal endurance and strength, supporting demanding physical activities.

30s: By the thirties, lifestyle factors such as work and family obligations can reduce available time for fitness. A benchmark of 30 to 40 crunches indicates good maintenance of core health during this period.

40s: Metabolism begins to slow, and muscle recovery may take longer. Adults in this age group should aim for 20 to 30 crunches per session to ensure continued strength and spinal support.

50s: In the fifties, the focus shifts to preserving strength and mobility. The target range is 15 to 25 crunches, complemented by low-impact activities such as swimming or yoga to reduce strain on the joints.

60 and above: Older adults should strive for 10 to 20 crunches in a single sitting. This range emphasizes maintaining mobility, balance, and independence in daily life.

How to Maximize Results

Performing crunches once in a while is insufficient for significant gains. To build true strength, experts recommend at least three sets of crunches a few times per week.

Combining crunches with planks, leg raises, and rotational exercises provides a more complete core workout. For variety and long-term engagement, activities such as Pilates, yoga, and dance also deliver excellent results for core development.

What Fewer Crunches Could Indicate

If meeting the minimum benchmark for your age group feels impossible, it may highlight underlying concerns. Struggles with crunches can signal poor cardiovascular fitness, musculoskeletal imbalances, or back issues. Difficulty may also suggest that the body requires more consistent training and conditioning.

Addressing these gaps early helps prevent further health complications and supports an active lifestyle.

For beginners or those with limitations, modifications such as pelvic tilts, knee-supported planks, and lying leg raises are safe entry points into core training. Gradual progression from these foundational movements can eventually build the capacity to perform more demanding exercises like crunches without strain.

Last week, Health and Me did a fact check, quoting previously done studies and citing other health experts on actor Ram Kapoor’s recent remarks about thigh strength and longevity. His remarks have sparked widespread curiosity. In a viral video, Kapoor claimed that stronger thigh muscles could help predict how long a person might live, even adding that older adults who fall and need a hip replacement often live only “five to six years” afterward.

While Health and Me did fact check, we decided to look deeper into it and ask doctors of what they think of this claim?

Read: Fact Check: Do Stronger Thigh Muscles Really Mean That You Live Longer?

Thigh Strength and Longevity: What Doctors Say

According to Dr. M S Somanna, Sr. Consultant, Joint Replacement & Arthroscopic Surgery, Aster CMI Hospital, Bangalore, there is some truth to the idea that thigh strength can reflect overall longevity, particularly in men. “Strong thigh muscles indicate better overall muscle mass, balance, and mobility,” he says. “These factors are important for preventing falls, fractures, and joint problems as people age.”

He adds that weak thigh muscles often signal lower physical activity and slower metabolism, both of which increase risks for conditions such as diabetes, heart disease, and bone loss. “Studies have shown that people with stronger leg muscles tend to live longer and stay independent for longer,” he says. “Simple exercises like walking, squats, and cycling can go a long way in maintaining thigh strength and improving joint health.”

Echoing this, Dr. Dheeraj Batheja, Consultant, Orthospine, Orthopaedics & Spine Surgery, Artemis Hospitals, agrees that strong legs are a good indicator of vitality. “Strength in the lower body shows how fit, energetic and balanced your metabolism is,” he explains. “Keeping your thigh muscles strong helps you stay balanced, move around, and remain independent as you get older.”

In other words, it’s not the size of the thigh that predicts lifespan, it’s what that strength represents: good muscle mass, stable balance, and cardiovascular resilience.

The “5–6 Years After Hip Replacement” Claim: Fact or Fear Mongering?

Kapoor’s claim that older adults who undergo hip replacement surgery live only five to six years afterward is an overstatement, experts say.

Dr. Batheja calls the statement “an oversimplification.” He explains, “Hip fractures in older adults are indeed serious and can increase the risk of death, especially within the first year. But the time someone lives after hip replacement varies widely depending on their overall health, pre-existing conditions, and recovery support. It is not scientifically proven that someone will live only five to six years.”

Dr. Somanna agrees. “While it’s true that hip fractures at 80 can seriously affect mobility and independence, many older patients recover well and live much longer with proper physiotherapy, nutrition, and care,” he says. “So, while the concern is valid, it sounds more like fear mongering than a medical fact.”

Do Thigh Muscles Matter More Than Any Other?

Both doctors emphasize that while the femur and thigh muscles are crucial for standing, walking, and balance, they don’t work alone. “Overall muscle and bone strength, including the back, hips, and core, are equally important for stability and healthy aging,” says Dr. Somanna. Dr. Batheja adds, “To live a long time, you need to keep your whole body strong and your bones dense, not just your thighs."

Thanks to social media, now every one is a fitness influencer. However, not everything people say on social media is true, nevertheless social media did benefit many, allowing easy access on health and fitness. But whatever we see on the platform must be always taken with a pinch of salt.

One such video which is trending is of actor Ram Kapoor, who once was 140kg and then went on to lose 55kgs in 18 months. He has, ever since become an inspiration for many to lose weight naturally. As per him, having two simple meals a day and intermittent fasting principles helped him. Now, as somebody who influence people achieving their own fitness goals, especially that he himself has experienced it, he does not shy away from talking about it.

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In one such conversation, he reveals that people in the insurance industry hire insurance experts to predict the age of a person and when he is going to die. One such man is Gary Brecka, a human biologist, and expert in science of human performance. Kapoor says, "He has an 82% accurate record in predicting one's longevity, based on the last 5 years of their life history."

Kapoor also notes that now he uses this experience he has gained from insurance industry to help people lead a better and healthy life.

"Do you know how he correlates the age till one will live?" Kapoor asks, "Through your thigh muscles."

Kapoor says that the stronger your thigh muscle is, the longer you will live. "When you sit, you need this muscle to get up. In India, everyone makes an upper body, but you do not need biceps to stand up," he said.

"Secondly, when you are 80 years old, it is very easy to trip and fall and if your leg muscles are not strong, you will have to have a hip replacement surgery, which is the beginning of the end. The person who underwent that surgery could only live for 5 to 6 years more."

Are Thighs Really The Key Predictor Of Longevity?

This is not the first time someone is talking about how thighs can help someone predict their age of living. Simon Sinek, an American author, international speaker, and more, also seconds this theory.

"Historically, thighs are the most important muscle responsible for notion." However, he correlates it with friendship. He says before cars, if you had to go meet a friend you would take a train or walk, which will put your thigh muscles at work, this means you have friends and to meet them you are mobile, "which means you are more likely to live longer".

Is There Any Truth In This?

While stronger thigh muscles could be one of the key predictors, the reason is not because it means you have a friendship or that a hip replacement surgery would only let you live 5 to 6 years afterwards.

As per the Harvard Health Publishing, researchers found that people with big thighs had a lower risk of heart diseases and premature death than those with thick thighs.

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The real reason is because stronger thigh muscles, or leg muscles reduce risk of all cause and heart-relate mortality. In men, specifically, it could predict the age for how long do they live, notes a 2011 study published in Author Manuscript. Strong thighs improve stability, reduce risk of falls. This also supports daily functional activities, which seems to have reduced as age progresses. Also subcutaneous fat in thighs can provide protective effects for bone and bone strength and cardiovascular health, also notes Dr Kunal Sood, MD, and double board certified anesthesiology and international pain medicine, based in Maryland, US.

Note: The information in this article is based solely on observations and insights from the referenced videos. It does not, in any way, claim to define or predict a specific lifespan for anyone.

The fast-paced lives of women today, whether it’s school exams, college projects, work deadlines, or managing countless household chores can cause significant stress, leaving both the body and mind drained. Prolonged stress isn’t just exhausting, it can also affect physical health, mental well-being, and hormonal balance, which in turn can disrupt one of the key functions of the female body, which is the menstrual cycle.

Can Stress Disrupt Your Menstrual Cycle?

Medically known as menstruation, the menstrual cycle involves shedding the uterine lining (endometrium) through vaginal bleeding. Typically, cycles occur every 28 days, though slight variations are normal. However, gynecologists in India and across the globe are seeing an increasing number of women reporting irregular periods, a trend that is cause for concern.

Irregular cycles are generally defined as those occurring after gaps of more than 35 days or when the timing varies unpredictably each month. While irregular periods are common during teenage puberty or around menopause for women over 45, they can signal underlying issues in women in their twenties and thirties, requiring proper medical attention.

Other Factors That Can Lead To Irregular Menstrual Cycle

Beyond stress, other factors contributing to irregular periods include sudden weight changes, excessive exercise, emotional challenges, medication side effects, and chronic conditions like diabetes or hypertension. Timely medical care is essential because irregular cycles can sometimes indicate serious conditions, including polycystic ovarian syndrome (PCOS), endometriosis, or even cervical cancer. Symptoms often include heavy bleeding, spotting between periods, post-intercourse bleeding, menstrual bleeding in menopause, severe abdominal cramps, and extreme fatigue.

While medications and supplements can help balance hormones, Yoga, a centuries-old natural practice can complement medical treatment by promoting overall reproductive health and helping regulate menstrual cycles. Yoga combines stationary postures, stretching movements, and controlled breathing to reduce stress, relax the body, calm the mind, and support reproductive function. Below are some effective yoga poses to help regulate your cycle and enhance women’s health.

Yoga for Irregular Periods

Matsyasana (Fish Pose)

Lie flat on your back with arms under your hips, elbows close to the waist. Bend your legs into a cross-legged position with knees and thighs touching the floor. Inhale and gently lift your upper body and the back of your head, hold for a few breaths, then exhale and relax.

Dhanurasana (Bow Pose)

Lie face down with feet slightly apart and arms by your sides. Bend your legs and hold your ankles, lifting your chest and legs off the floor while inhaling. Hold as long as comfortable, then slowly lower back down.

Adho Mukha Svanasana (Downward-Facing Dog Pose)

Start on all fours, hands straight and head facing forward, knees bent, feet on the floor. Exhale and lift your hips, straightening your arms and forming a V-shape. Hold for a few breaths, then return to the starting position.

Malasana (Garland Pose)

Squat on the floor with heels flat, thighs wide, and feet close together. Exhale and fold forward, placing your torso between the thighs. Bring elbows to the inner thighs, applying gentle pressure, lift heels slightly, then return to a relaxed squat.

Ustrasana (Camel Pose)

Kneel with heels flat, hands on hips, keeping knees and shoulders aligned. Inhale and arch your back, holding your feet for balance. Stay for about a minute, then return slowly to upright. Alongside professional care, medications, and a healthy diet, daily yoga and meditation can help regulate menstrual cycles.

Stress, whether physical, mental, or emotional, can trigger irregular periods. Work pressure, household responsibilities, or personal challenges may create tension, anxiety, or panic, disrupting hormonal balance. Doctors advise women to step back from stressful situations, practice deep breathing, stay hydrated, and get enough sleep to restore calm and support healthy menstrual cycles.