Crunches are the ab exercise you need to add into your regular workout to improve your core strength, a fitness trainer suggests.
Joseph David, a New York City based trainer, claims that core work is important to be able to ‘stand tall and walk with confidence and purpose’.
‘Your core is the base of everything, and the No. 1 thing you have to be able to do is pick yourself up, mentally and physically – so it starts with core. Any movement is good movement.’
The best way to build core strength is by doing crunches, the certified coach says.
Similarly to sit-ups, this popular abdominal exercise involves laying on your back with your knees bent and hands placed on either side of the body or behind your head.
Once you are in position, lift your head and shoulders off the ground before releasing and and resting your head back on the ground
Crunches are beneficial for strengthening core muscles, particularly the rectus abdominis (six-pack) and obliques (muscles located on the sides of the abdomen).
Strengthening the core muscles through crunches can also help stabilize the spine and reduce the risk of lower back pain and injuries.
They also improve posture, balance, muscle development and overall stability.
However, David says there are a certain number of crunches people in each age group should be able to do and revealed what it means about your fitness if you cannot.
Joseph David, a New York City based trainer, claims that core work is important to be able to ‘stand tall and walk with confidence and purpose’
David told Fox News: ‘Whether you’re walking, working out or just sitting, your core muscles are engaged. If your core is weak, your back and other muscles have to do extra work, which can lead to pain or injury.
‘It’s not just athletes who need a strong core. Everyday activities like bending down to tie your shoes or picking up groceries become way easier when your core is in check.’
According to the coach, people in their 20s should be able to do 40 to 50 crunches as your core is ‘at its prime’.
He told the New York Post: ‘Think of it as a warmup for all the adventures your abs will support, like dancing all night or carrying groceries in one trip.’
He then states that those in their in their 30s should manage to do 30 to 40 crunches – noting that ‘this is the decade to focus on maintaining strength while juggling work, family and Netflix binges’.
The long-time trainer added that those in their 40s should be able to 20 to 30 crunches as ‘your metabolism might slow’.
David also stated that ‘consistency is key’ and it is important to make sure you are getting some form of exercise in.
The New Yorker further recommend that people in their 50s should be able to push through 15 to 25 crunches to ‘stay active and strong’.
Apart from this, people who are aged 60 and above should be able to do 10 to 20 crunches comfortably.
While David admits that the total number of crunches you are able to do varies from person to person, he also warns that being unable to perform the minimum for your age group could be a red flag for your health.
He explained: ‘In some cases, difficulty performing crunches could point to underlying issues like back problems, joint pain or even cardiovascular fitness levels.
‘It also likely means that your body is craving more and it is your job to give it what it needs and deserves.’
Finding it difficult to perform exercises while accompanied with chest pain, shortness of breath, dizziness or palpitations, may indicate a potential heart health problem.
In the long run, less active people reportedly have a 30 to 50 percent greater risk of developing high blood pressure.
Strengthening the core muscles through crunches can also help stabilize the spine and reduce the risk of lower back pain and injuries
Physical inactivity is also one of the key reasons along with cigarette smoking, high blood pressure and elevated cholesterol that can pave the way for cardiovascular diseases, the New York Department of Health states.
According to the American Heart Association, only about one in five adults and teens get enough exercise to maintain good health.
The agency recommends adults to engage in moderate-intensity aerobic activity for about 150 minutes per week, 75 minutes per week of vigorous aerobic activity or a combination of both, preferably spread throughout the week.
This article was originally published by a www.dailymail.co.uk . Read the Original article here. .