How Many Crunches Per Day For A Flat Stomach?

Everyone wants a flat stomach and abs to show off whether it is at the beach, in the gym, or for a revealing or clingy outfit which you will be wearing.  Getting to a flat stomach takes a lot of work, but it is definitely possible.  You will need to combine diet and exercise in order to get a flat stomach.  This means that you will have different types of exercises that you will need to do in order to get to your goal.

Determine Your Current Fitness Level

Do you have any extra belly weight that you need to get rid of?  If so, then you will want to focus your workouts on cardio.  Active Cardio exercises will help you to lose the extra weight around your abs so that they will be visible once you start working on strengthening and building them.  Using cardio to get rid of the extra fat is the only way to make sure that your crunches and sit ups will be effective in getting you the flat and defined stomach which you are after.

If you do not have any extra belly fat to get rid of, then you will start with working out your abs directly.  Of course, cardio is still an important part of your workout routine, but you can focus more on shaping and defining your abs.  You should probably have at least two abdominal workout sessions every day, once in the morning, and once in the afternoon.

Starting with a workout in the morning helps your body to be more efficient throughout the day.  Even if you do not have a lot of time, I would suggest doing a quick 10-15 minute abdominal workout every morning.  This can consist of different crunches or sit ups each morning.  I like to start out with stretching and move into an ab workout which focuses on strengthening my core.  This can be done with yoga, Pilates, or basic crunches which you are used to doing on a daily basis.  You will need to determine what works best for you and what fits into your schedule.  All in all, you will probably end up doing about 200 total crunches throughout the day.

What are some effective crunches?

  • Mason twists – these are used to strengthen your oblique muscles, an area which a lot of us forget about
  • Isometric crunches – these can be done at your desk while sitting in your chair.  Place your arms on the arm rest of the chair and focus on pulling your chest down with your abdominal muscles and you push up with your arms.  This exercise gets your abs working quickly.
  • Ab Contractions – these can also be done at your desk and they involve squeezing your abs for five to seven second intervals for multiple sets
  • You may also consider getting an ab roller that can target areas crunches can’t get as effectively as an additional ab workout.

If you use the short workouts which you can do at your desk, you will increase your fat burning and strength building capabilities and you will end up reaching your goal in no time.  You may end up doing hundreds of ab exercises throughout the day if you use these exercises.  Another quick and easy exercise which you can do at your desk is leg lifts.  This will build muscle in your lower abs.  Defining your lower abs can be a particularly difficult challenge because most traditional crunches focus on your upper abdominal area.

Of course, you cannot ignore those either if you want a flat stomach and a six pack.  Focus on build and stretching your muscles so that your stomach will appear leaner and flatter.  Now go get to work on your fitness goals!