Health and Me

Tanya Dutt

How To Do Crunches Every Day? Benefits, Muscles It Targets

Our core muscles lie at the foundation of almost all movement we engage in. Whether we're getting out of bed in the morning or lugging groceries, a strong core can help maintain posture, balance, and overall health. One of the most iconic core exercises is the crunch, a timeless no-equipment move that can easily be added to any workout regimen.

But do crunches actually give you the chiseled abs that many of us dream of? And are they the ultimate core exercise? This article goes in-depth on the benefits, form, and pitfalls to ensure you get the most from your daily crunches.

<h2><span rel="noindex">How to Do Crunches</span></h2>

To master the crunch, proper form is necessary for effectiveness and injury avoidance. Use these steps for optimal results:

<ul><li>Lie on back, knees bent, feet hip-width apart on the ground.</li><li>Engage your abs, bringing belly button towards spine.</li><li>Interlace fingers behind head, elbows wide, and lift shoulder blades off the mat using your abs. Exhale as you come up.</li><li>Inhale and bring your head back to the mat slowly.</li><li>Do many reps in proper form.</li></ul>

Performing crunches with perfect form is important for building your core, but good form is necessary to achieve maximum benefit and avoid injury. This old-school exercise mainly works the rectus abdominis, the muscle used for spinal flexion and that elusive six-pack definition. The supporting muscles such as the obliques help in rotation of the torso and lateral flexion, adding to overall core stability. To execute a crunch properly, activate your core, raise your shoulder blades without jerking your neck, and control your descent.

Crunches basically target the rectus abdominis, also referred to as the "six-pack" muscle. The muscle goes straight down along your front stomach area and performs the function of flexing your spine- basically curling up your upper part of the body.

Also, crunches engage the obliques, which are used in torso rotation and lateral flexion. Obliques support your spine, enhancing balance and coordination. While crunches primarily engage the front of your torso, they add to core strength, which is useful for movement in every direction.

<h2>Benefits of Doing Daily Crunches</h2>

While crunches by themselves won't burn stomach fat, they provide a number of significant advantages:

Crunches strengthen the rectus abdominis and obliques, leading to greater core stability overall.

Having a strong core can support your spine, minimizing the risk of slouching or backache.

<strong>Enhanced Athletic Performance</strong>

Most sports, such as running and weightlifting, depend on core strength for power and efficiency.

<strong>Better Balance and Stability</strong>

A trained core aids in coordination, minimizing the risk of falls or injury.

Although crunches will not burn fat, they do make the abdominal muscles more defined when paired with healthy eating and cardiovascular training.

<h2>Crunches vs. Sit-Ups: Which Is Better?</h2>

Some people mix up crunches and sit-ups, but they are two different exercises.

Crunches consist of lifting only the top part of the back off the ground, concentrating on isolating the abdominal muscles.

Sit-ups are an exercise requiring the full range of motion, elevating your torso completely to your knees, working more of the hip flexors and lower back.

Crunches are a better option for beginners because they are easier to execute properly and cause less strain on the spine.

<h2>How Many Crunches To Do Every Day?</h2>

A balanced core exercise routine must have a mix of exercises and not be limited to crunches. That said, if you wish to do crunches every day, try following this basic routine:

<ul><li><strong>Beginner</strong>: 3 sets of 10 repetitions</li><li><strong>Intermediate</strong>: 3 sets of 20 repetitions</li><li><strong>Advanced</strong>: 3 sets of 30 repetitions and above</li></ul>

For optimal results, accompany crunches with other core movements such as leg raises, planks, and bicycle crunches.

<h2>Common Mistakes While Doing Crunches</h2>

Even simple exercises can do more harm—or nothing at all—if performed the wrong way. Here are a few mistakes one might make doing crunches:

<strong>Pulling on the Neck: </strong>A lot of people put a strain on the neck by yanking the head forward. Don't do this. Keep hands light at the back of the head and instead use your abs to lift.

<strong>Utilizing Momentum: </strong>If you're swinging your body up rapidly rather than engaging your core, you're losing the advantage. Use slow, controlled motion.

<strong>Lower Back Arches:</strong> Keep your lower back in contact with the mat at all times to avoid strain.

<strong>Holding Your Breath:</strong> Exhale while lifting and inhale on the way down to keep oxygen flow correct.

<strong>Neglecting Other Core Exercises:</strong> Crunches will not provide you with a full core workout. Add variations and full-body movements to achieve maximum strength and definition.

Crunches are still a staple exercise for developing core strength, but they should not be the sole ab exercise. Although they are effective in targeting the rectus abdominis, adding a combination of core exercises, including planks, side planks, and leg raises, will provide better overall results.

If you’re looking for a toned and strong midsection, consistency is key, but so is variety. Pair crunches with a balanced diet, full-body workouts, and adequate rest to truly see the benefits.

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Our core muscles lie at the foundation of almost all movement we engage in. Whether we're getting out of bed in the morning or lugging groceries, a strong core can help maintain posture, balance, and overall health. One of the most iconic core exercises is the crunch, a timeless no-equipment move that can easily be added to any workout regimen.But do crunches actually give you the chiseled abs that many of us dream of? And are they the ultimate core exercise? This article goes in-depth on the benefits, form, and pitfalls to ensure you get the most from your daily crunches.How to Do CrunchesTo master the crunch, proper form is necessary for effectiveness and injury avoidance. Use these steps for optimal results:Lie on back, knees bent, feet hip-width apart on the ground.Engage your abs, bringing belly button towards spine.Interlace fingers behind head, elbows wide, and lift shoulder blades off the mat using your abs. Exhale as you come up.Inhale and bring your head back to the mat slowly.Do many reps in proper form.Performing crunches with perfect form is important for building your core, but good form is necessary to achieve maximum benefit and avoid injury. This old-school exercise mainly works the rectus abdominis, the muscle used for spinal flexion and that elusive six-pack definition. The supporting muscles such as the obliques help in rotation of the torso and lateral flexion, adding to overall core stability. To execute a crunch properly, activate your core, raise your shoulder blades without jerking your neck, and control your descent.What Muscles do Crunches Work?Crunches basically target the rectus abdominis, also referred to as the "six-pack" muscle. The muscle goes straight down along your front stomach area and performs the function of flexing your spine- basically curling up your upper part of the body.Also, crunches engage the obliques, which are used in torso rotation and lateral flexion. Obliques support your spine, enhancing balance and coordination. While crunches primarily engage the front of your torso, they add to core strength, which is useful for movement in every direction.Benefits of Doing Daily CrunchesWhile crunches by themselves won't burn stomach fat, they provide a number of significant advantages:Stronger Core MusclesCrunches strengthen the rectus abdominis and obliques, leading to greater core stability overall.Improved PostureHaving a strong core can support your spine, minimizing the risk of slouching or backache.Enhanced Athletic PerformanceMost sports, such as running and weightlifting, depend on core strength for power and efficiency.Better Balance and StabilityA trained core aids in coordination, minimizing the risk of falls or injury.Toned AppearanceAlthough crunches will not burn fat, they do make the abdominal muscles more defined when paired with healthy eating and cardiovascular training.Crunches vs. Sit-Ups: Which Is Better?Some people mix up crunches and sit-ups, but they are two different exercises.Crunches consist of lifting only the top part of the back off the ground, concentrating on isolating the abdominal muscles.Sit-ups are an exercise requiring the full range of motion, elevating your torso completely to your knees, working more of the hip flexors and lower back.Crunches are a better option for beginners because they are easier to execute properly and cause less strain on the spine.How Many Crunches To Do Every Day?A balanced core exercise routine must have a mix of exercises and not be limited to crunches. That said, if you wish to do crunches every day, try following this basic routine:Beginner: 3 sets of 10 repetitionsIntermediate: 3 sets of 20 repetitionsAdvanced: 3 sets of 30 repetitions and aboveFor optimal results, accompany crunches with other core movements such as leg raises, planks, and bicycle crunches.Common Mistakes While Doing CrunchesEven simple exercises can do more harm—or nothing at all—if performed the wrong way. Here are a few mistakes one might make doing crunches:Pulling on the Neck: A lot of people put a strain on the neck by yanking the head forward. Don't do this. Keep hands light at the back of the head and instead use your abs to lift.Utilizing Momentum: If you're swinging your body up rapidly rather than engaging your core, you're losing the advantage. Use slow, controlled motion.Lower Back Arches: Keep your lower back in contact with the mat at all times to avoid strain.Holding Your Breath: Exhale while lifting and inhale on the way down to keep oxygen flow correct.Neglecting Other Core Exercises: Crunches will not provide you with a full core workout. Add variations and full-body movements to achieve maximum strength and definition.Crunches are still a staple exercise for developing core strength, but they should not be the sole ab exercise. Although they are effective in targeting the rectus abdominis, adding a combination of core exercises, including planks, side planks, and leg raises, will provide better overall results.If you’re looking for a toned and strong midsection, consistency is key, but so is variety. Pair crunches with a balanced diet, full-body workouts, and adequate rest to truly see the benefits.

how to do crunches every day? benefits, muscles it targets

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Work Desk Yoga Can Save Your Back Health From Aging Faster - Poses You Should Do

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Working long hours, sitting at a desk and prolonged hours in front of laptops can do a number on their backs. With these jobs becoming more common, corporate job workers have normalized back pain, neck pain, and other lifestyle issues. To tackle these issues, one can try yoga and not just any type of yoga, desk-top yoga. 

<h2><span rel="noindex">Desk-Top Yoga Poses</span> You Can Try </h2>

Desk yoga is a great way to combat the <span>physical and mental effects</span> of sitting for too long, especially for office workers. It involves <span>gentle stretches and poses</span> done at your desk, like seated twists, shoulder rolls, and forward bends, that can relieve tension and improve focus. These exercises can help you strengthen your back, as well as ensure you are not straining yourself more than you are supposed to. 

This well-known yoga move is excellent for waking up your spine and making it more flexible. It helps loosen your back muscles, which often get stiff from sitting. By gently arching and rounding your spine, you can bring more movement and comfort to your whole back. 

This easy twist is perfect for releasing tightness in the middle of your back. It helps your spine move better, easing any stiffness from long hours at your desk. Doing this stretch regularly can improve your posture and reduce general back discomfort. 

Spending a lot of time hunched over a keyboard can make your chest muscles feel tight. This stretch helps to open up your chest, countering that rounded posture. It's great for improving your overall alignment and making you feel less constricted in your upper body. 

This simple pose targets the sides of your body, effectively relieving tension in your side muscles and upper back. It helps to lengthen your torso and can reduce stiffness that builds up from sitting still. This stretch provides a nice release for your entire side body. 

This stretch is fantastic for opening up your hips, an area that often gets tight from sitting. Tight hips can contribute to lower back pain, so this pose helps to relieve that pressure. It brings relief to your lower back by addressing hip stiffness. 

Even though these stretches aren't directly for your back, keeping your wrists and hands healthy is very important. Tension in these areas can easily travel up your arms to your neck and upper back, causing discomfort. Regularly stretching them can prevent this radiating tension. 

Looking at computer screens all day often leads to stiffness in your neck and upper back. This stretch helps to relieve that common tension in your neck. By slowly tilting your head, you can loosen tight neck muscles and reduce strain from holding your head in one position. 

<h4>Standing Forward Fold (with chair support) </h4>

This pose is a good way to decompress your spine and stretch your hamstrings, which can get tight from sitting. Using your desk for support makes it accessible and safe. It helps to lengthen your back and provides a refreshing stretch for your entire body. 

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Working long hours, sitting at a desk and prolonged hours in front of laptops can do a number on their backs. With these jobs becoming more common, corporate job workers have normalized back pain, neck pain, and other lifestyle issues. To tackle these issues, one can try yoga and not just any type of yoga, desk-top yoga. Desk-Top Yoga Poses You Can Try Desk yoga is a great way to combat the physical and mental effects of sitting for too long, especially for office workers. It involves gentle stretches and poses done at your desk, like seated twists, shoulder rolls, and forward bends, that can relieve tension and improve focus. These exercises can help you strengthen your back, as well as ensure you are not straining yourself more than you are supposed to. Seated Cat-Cow Stretch This well-known yoga move is excellent for waking up your spine and making it more flexible. It helps loosen your back muscles, which often get stiff from sitting. By gently arching and rounding your spine, you can bring more movement and comfort to your whole back. Seated Spinal Twist This easy twist is perfect for releasing tightness in the middle of your back. It helps your spine move better, easing any stiffness from long hours at your desk. Doing this stretch regularly can improve your posture and reduce general back discomfort. Desk Pec Stretch Spending a lot of time hunched over a keyboard can make your chest muscles feel tight. This stretch helps to open up your chest, countering that rounded posture. It's great for improving your overall alignment and making you feel less constricted in your upper body. Seated Side Bend This simple pose targets the sides of your body, effectively relieving tension in your side muscles and upper back. It helps to lengthen your torso and can reduce stiffness that builds up from sitting still. This stretch provides a nice release for your entire side body. Seated Figure-Four Stretch This stretch is fantastic for opening up your hips, an area that often gets tight from sitting. Tight hips can contribute to lower back pain, so this pose helps to relieve that pressure. It brings relief to your lower back by addressing hip stiffness. Wrist and Finger Stretches Even though these stretches aren't directly for your back, keeping your wrists and hands healthy is very important. Tension in these areas can easily travel up your arms to your neck and upper back, causing discomfort. Regularly stretching them can prevent this radiating tension. Neck Stretches Looking at computer screens all day often leads to stiffness in your neck and upper back. This stretch helps to relieve that common tension in your neck. By slowly tilting your head, you can loosen tight neck muscles and reduce strain from holding your head in one position. Standing Forward Fold (with chair support) This pose is a good way to decompress your spine and stretch your hamstrings, which can get tight from sitting. Using your desk for support makes it accessible and safe. It helps to lengthen your back and provides a refreshing stretch for your entire body. 

work desk yoga can save your back health from aging faster - poses you should do

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Interval Walking Training (IWT), often referred to as “Japanese walking,” offers a safe and sustainable way to improve your <span>fitness</span> without stepping into a gym. Developed by Japanese researchers to target cardiometabolic health in older adults, IWT blends short bursts of brisk walking with periods of slower recovery walks — making it an ideal choice for people across age groups and fitness levels.

<h4>What Sets Interval Walking Apart?</h4>

Unlike traditional walking, which is usually done at a steady pace, IWT alternates between fast and slow intervals. The recommended protocol involves five sets of 3 minutes of brisk walking followed by 3 minutes of slower walking, totaling 30 minutes of exercise. This is typically done five days a week.

What makes IWT stand out is its ability to deliver significant improvements in physical and metabolic health markers without the strain often associated with high-intensity workouts like HIIT (High-Intensity Interval Training). While HIIT focuses on intense bursts of activity and is popular for its efficiency, it can be too demanding or injury-prone for some, particularly beginners or older adults. IWT, in contrast, keeps the intensity manageable while still pushing the body enough to trigger measurable benefits.

<h4>The Evidence Behind the Benefits</h4>

The benefits of IWT are well-documented. A 2009 study published in Mayo Clinic Proceedings tested the approach on over 200 adults with an average age of 63. The results were promising: participants experienced notable improvements in blood pressure, body mass index (BMI), blood glucose levels, aerobic capacity, and muscle strength. Importantly, these health gains were achieved without overtaxing the body, making IWT a realistic and maintainable option.

Adherence was also high—more than 95% of the participants stuck with the program throughout the study, suggesting that it’s not just effective but sustainable. This is particularly relevant given how often people abandon overly strenuous fitness programs.

A more recent 2024 review also reinforced these findings. The review confirmed that IWT benefits both healthy individuals and those with metabolic conditions, such as type 2 diabetes. Compared to continuous walking, it was found to be more effective in improving physical fitness, body composition, and glycemic control.

<h4>Starting Small and Building Consistency</h4>

One of the best parts about IWT is its adaptability. You don’t need to be an athlete to start. In fact, beginning at a comfortable pace is encouraged. Experts recommend a gradual approach: start with shorter intervals of brisk walking — even 20–30 seconds — followed by a few minutes of slower walking. Over time, as your endurance improves, you can increase the intensity or duration of the brisk segments.

To get the most out of IWT, certain practical tips can make a difference:

<ul><li>Set realistic goals. Even 15–20 minutes is a good start.</li><li>Monitor your intensity. If you’re breathless but still able to talk in short phrases during the fast intervals, you’re likely in the right zone.</li><li>Choose proper footwear. Comfort is key for consistency.</li><li>Listen to your body. If you feel dizzy or in pain, slow down.</li><li>Track your progress. Whether through a fitness app or simple journaling, tracking helps you stay motivated.</li></ul>

IWT offers a balance between challenge and accessibility, making it an excellent long-term strategy for better health — one step at a time.

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Interval Walking Training (IWT), often referred to as “Japanese walking,” offers a safe and sustainable way to improve your fitness without stepping into a gym. Developed by Japanese researchers to target cardiometabolic health in older adults, IWT blends short bursts of brisk walking with periods of slower recovery walks — making it an ideal choice for people across age groups and fitness levels.What Sets Interval Walking Apart?Unlike traditional walking, which is usually done at a steady pace, IWT alternates between fast and slow intervals. The recommended protocol involves five sets of 3 minutes of brisk walking followed by 3 minutes of slower walking, totaling 30 minutes of exercise. This is typically done five days a week.What makes IWT stand out is its ability to deliver significant improvements in physical and metabolic health markers without the strain often associated with high-intensity workouts like HIIT (High-Intensity Interval Training). While HIIT focuses on intense bursts of activity and is popular for its efficiency, it can be too demanding or injury-prone for some, particularly beginners or older adults. IWT, in contrast, keeps the intensity manageable while still pushing the body enough to trigger measurable benefits.The Evidence Behind the BenefitsThe benefits of IWT are well-documented. A 2009 study published in Mayo Clinic Proceedings tested the approach on over 200 adults with an average age of 63. The results were promising: participants experienced notable improvements in blood pressure, body mass index (BMI), blood glucose levels, aerobic capacity, and muscle strength. Importantly, these health gains were achieved without overtaxing the body, making IWT a realistic and maintainable option.Adherence was also high—more than 95% of the participants stuck with the program throughout the study, suggesting that it’s not just effective but sustainable. This is particularly relevant given how often people abandon overly strenuous fitness programs.A more recent 2024 review also reinforced these findings. The review confirmed that IWT benefits both healthy individuals and those with metabolic conditions, such as type 2 diabetes. Compared to continuous walking, it was found to be more effective in improving physical fitness, body composition, and glycemic control.Starting Small and Building ConsistencyOne of the best parts about IWT is its adaptability. You don’t need to be an athlete to start. In fact, beginning at a comfortable pace is encouraged. Experts recommend a gradual approach: start with shorter intervals of brisk walking — even 20–30 seconds — followed by a few minutes of slower walking. Over time, as your endurance improves, you can increase the intensity or duration of the brisk segments.To get the most out of IWT, certain practical tips can make a difference:Set realistic goals. Even 15–20 minutes is a good start.Monitor your intensity. If you’re breathless but still able to talk in short phrases during the fast intervals, you’re likely in the right zone.Choose proper footwear. Comfort is key for consistency.Listen to your body. If you feel dizzy or in pain, slow down.Track your progress. Whether through a fitness app or simple journaling, tracking helps you stay motivated.IWT offers a balance between challenge and accessibility, making it an excellent long-term strategy for better health — one step at a time.

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The benefits of yoga range from mental as well as physical benefits. People who do yoga often notice changes in their bodies, ranging from reduced body aches, supple movements as well as better strength and flexibility. However, there are also many passive benefits of yoga, like yoga that helps us get rid of chronic conditions or improve symptoms of these issues. One such issue is migraines. While many people believe that there are not many ways to improve migraines, many studies have shown that yoga can definitely help improve the symptoms and increase the quality-of-life people experience.

Migraine is a common and often painful condition, affecting many adults. It's a leading cause of disability worldwide, with some people experiencing severe headaches several times a week. While traditional medicine is important, practices like yoga can also help ease migraine symptoms and improve overall well-being.

<h2>How Yoga Can Help With Migraine </h2>

Yoga is an ancient practice from India that combines body poses, meditation, and breathing exercises. It's known to reduce stress, anxiety, and depression—all common triggers for migraines. By relaxing tense areas like the neck, head, and shoulders, where we often hold stress, yoga can help prevent migraines or make them less severe.

Yoga can also lower blood pressure and slow your heart rate, which helps your body recover from stressful events like migraine attacks. If you have migraines, it's best to avoid intense or hot yoga styles, such as Bikram yoga, and poses that put strain on your neck.

Studies have found these yoga poses can help reduce how often headaches happen and how bad they feel:

<h4>Sukshma Vyayama (Gentle Exercises)</h4>

This yoga focuses on relaxing your neck, face, and head to ease tension. Try Face Massage by gently rubbing your cheeks, Jaw Exercises by opening and closing your jaw, and Neck Circles by slowly rotating your head. These simple movements help release stress often linked to migraines.

<h4>Pada Sanchalanasana (Cycling Yoga Pose)</h4>

Lie on your back, then lift and bend one leg as if cycling. Extend it forward, then bend it back towards your chest, inhaling as you lift and exhaling as you pull it in. Keep your heel off the floor. Repeat 10 times forward and 10 backward for each leg to boost circulation and relieve tension.

Stand tall and interlace your fingers at your chest. As you breathe in, stretch your arms straight out in front, twisting your palms outwards. Breathe out as you bring them back. Repeat this 5 times, then repeat another 5 times stretching above your forehead, and finally 5 times stretching towards the ceiling.

Sit on the floor with your legs bent back, resting on your feet. Breathe in and raise your hands, stretching upwards. As you breathe out, bend forward, stretching your arms out to touch the ground. Try to touch your nose or chin to the floor, keeping your arms stretched. Repeat 5 to 10 times for gentle relief.

<h4>Savasana with Yoga Nidra (Deep Relaxation)</h4>

Lie flat on your back, legs straight and arms relaxed. Yoga Nidra is a guided deep relaxation technique that helps you calm your mind and body. Slowly focus on relaxing each muscle, one by one. This practice is excellent for reducing overall stress and supporting recovery from migraine episodes.

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The benefits of yoga range from mental as well as physical benefits. People who do yoga often notice changes in their bodies, ranging from reduced body aches, supple movements as well as better strength and flexibility. However, there are also many passive benefits of yoga, like yoga that helps us get rid of chronic conditions or improve symptoms of these issues. One such issue is migraines. While many people believe that there are not many ways to improve migraines, many studies have shown that yoga can definitely help improve the symptoms and increase the quality-of-life people experience.Migraine is a common and often painful condition, affecting many adults. It's a leading cause of disability worldwide, with some people experiencing severe headaches several times a week. While traditional medicine is important, practices like yoga can also help ease migraine symptoms and improve overall well-being.How Yoga Can Help With Migraine Yoga is an ancient practice from India that combines body poses, meditation, and breathing exercises. It's known to reduce stress, anxiety, and depression—all common triggers for migraines. By relaxing tense areas like the neck, head, and shoulders, where we often hold stress, yoga can help prevent migraines or make them less severe.Yoga can also lower blood pressure and slow your heart rate, which helps your body recover from stressful events like migraine attacks. If you have migraines, it's best to avoid intense or hot yoga styles, such as Bikram yoga, and poses that put strain on your neck.Simple Yoga Poses to TryStudies have found these yoga poses can help reduce how often headaches happen and how bad they feel:Sukshma Vyayama (Gentle Exercises)This yoga focuses on relaxing your neck, face, and head to ease tension. Try Face Massage by gently rubbing your cheeks, Jaw Exercises by opening and closing your jaw, and Neck Circles by slowly rotating your head. These simple movements help release stress often linked to migraines.Pada Sanchalanasana (Cycling Yoga Pose)Lie on your back, then lift and bend one leg as if cycling. Extend it forward, then bend it back towards your chest, inhaling as you lift and exhaling as you pull it in. Keep your heel off the floor. Repeat 10 times forward and 10 backward for each leg to boost circulation and relieve tension.Hand Stretch BreathingStand tall and interlace your fingers at your chest. As you breathe in, stretch your arms straight out in front, twisting your palms outwards. Breathe out as you bring them back. Repeat this 5 times, then repeat another 5 times stretching above your forehead, and finally 5 times stretching towards the ceiling.Shashankasana (Rabbit Pose)Sit on the floor with your legs bent back, resting on your feet. Breathe in and raise your hands, stretching upwards. As you breathe out, bend forward, stretching your arms out to touch the ground. Try to touch your nose or chin to the floor, keeping your arms stretched. Repeat 5 to 10 times for gentle relief.Savasana with Yoga Nidra (Deep Relaxation)Lie flat on your back, legs straight and arms relaxed. Yoga Nidra is a guided deep relaxation technique that helps you calm your mind and body. Slowly focus on relaxing each muscle, one by one. This practice is excellent for reducing overall stress and supporting recovery from migraine episodes.

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