Why should you avoid crunches to build your abs?

The abs are like the structure of a house. The deepest, those that are closest to the spine, are like the foundations: they support your organs and keep your bust straight. The most superficial muscles are like the apparent structure. More visible, they outline what is called the chocolate bar (the rectus femoris and the external obliques).

Why strengthen your abdominals?

In addition to the aesthetic aspect that is often sought after, strengthening the center of the body contributes many benefits to our health and well-being.

• Good posture. As a true place of power transmission, the abdominal strap must be robust enough to fulfill its functional role. Our abdominals are the guarantors of good posture because they provide support for our bust. And yes, back pain can be the result of weak abs. They must also manage the mechanical constraints of daily life or sports training.
• The protection of our organs. They act as a shield against shock and keep our viscera in place, inside our abdomen. They also affect digestion.
• Good breathing. The external oblique muscles and the transverse abdomen are involved in breathing. The transverse drives part of the abdominal mass towards the rib cage to create pressure inside the lungs and therefore to allow us to exhale air.

Let's take a closer look …

The abdominals are the muscles at the front of the abdomen that extend to the sides and back of the bust. There are 4 different muscles, although each muscle is "pairs", with a muscle on the right and a muscle on the left.

• The rectus abdominis is the most superficial muscle. It connects the ribs to the pelvis. It can be recognized by its typical shape, as if it is divided into a square. He's the one who gives the famous chocolate bar. It allows you to flex the bust forward.
• The external oblique (large oblique) is also superficial. he also allows lateral tilt and rotation. When both sides are contracted, they flex the trunk forward. They are also involved in the expiration.
• The internal oblique (small oblique) is deeper. It allows the lateral inclination of the bust and its rotation. When both sides are contracted, they contribute to trunk flexion. It gives the famous "V" often appreciated.
• The transverse abdomen, the deepest muscle. It is a large muscle that holds the viscera in place and allows the stomach to be pulled in. It intervenes in the exhalation, ensures the transfer of forces and the stability of the trunk. To feel it, you just have to cough! When toned, it gives the flat stomach effect.

Why are crunches bad?

To obtain the abdominal Grail and draw the famous chocolate bars, crunches (bust liftings) are the favorite fitness and bodybuilding exercises because they help develop the rectus abdominis. However, the latter do not guarantee a flat stomach because they put pressure on the organs, pushing them forward and down. The ultimate anti-flat stomach with negative consequences on our health. And, especially when performing chest raises without special precaution, only the rectus abdominis is strengthened while the other muscles and in particular the deepest portion are forgotten: the transverse abdominal.

When doing crunches – or any other exercise that brings the ribs closer to the pelvis or vice versa (such as sit-ups or cycling) – there is an inevitable increase in pressure in the abdominal cavity. We can see it visually: the belly swells. The great right contracts, moving forward. The viscera are also compressed and will therefore also move forward and / or towards the perineum. This displacement can cause damage: diastasis (separation of the rectus abdominis at the level of the white line), weakening of the perineum, back pain. Exercises such as chest raises but also certain sports, carrying a heavy load and childbirth exert significant pressure variations which reduce the resistance of the abdominal wall and weaken the perineum. The consequences are harmful: heaviness in the lower abdomen, incontinence, descent of organs, sexual disorders, hernia, prolapse, etc.

Certain movements like "reverse crunches" – reverse crunches where the pelvis is brought closer to the bust – activate the psoas, a hip flexor muscle, more than the abs. When the hip flexors are too stiff, it can lead to back pain. These are muscles that get shorter when sitting and need to be stretched rather than strengthened.

Does contracting your perineum protect against harmful effects?

Contracting the perineum during crunches – as you can often hear – does not protect against pressure exerted on it. Shaped like a hammock, the perineum is a collection of tissues composed of 20% muscle tissue and 80% fascia that extends from the pubis to the tailbone. It supports a set of organs (bladder, vagina or prostate, rectum), stabilizes the pelvis, maintains continence and participates in sexual activity. Composed of very few muscle fibers, the perineum does not stay contracted for very long and its fibers tire very quickly.

Because each person has a different quality of fiber, we are not all equal in terms of resistance to repeated pressure. When you have a healthy perineum, you can play whatever sport you want. And, it's not with a series of crunches that you risk getting injured. The problem is the repetition of this pressure. If there is previous weakening, some people will notice the side effects quickly, while others much later. To build your abs safely and effectively, prefer gentle exercises, performed with control such as core training, hypopressive gym exercises, Pilates or yoga.

3 exercises to build your abs effectively without hurting yourself

1. The chair to strengthen its transverse

The starting position: Sit cross-legged, the sit bones (small pelvic bones) in contact with the ground and the back straight. Try to lengthen the column, top of the skull pulled towards the ceiling.
Place your hands on a hard surface such as a chair or stool.
Movement : Inhale so that the air is placed at the top of the rib cage, inflating the ribs.
Exhale, engage the perineum, press the hands on the chair and engage the abs, especially the transverse. To do this, lift your lower abdomen and bring the navel up and back, towards the spine. Get as much air out of your lungs as possible.
Let go of your stomach and inhale again.
How many repetitions? Perform the exercise 6 to 8 times.

2. The basque to work your obliques

The starting position: Lie on your back, spine stretched out, knees bent and feet flat on the floor. Place the right hand behind the head.
Bend the left leg and place the foot on the right knee.
Place the left hand inside the left knee.
Movement : Inhale so that the air is placed at the top of the rib cage, inflating the ribs.
Exhale, engage the perineum and abdominals, press the forearm against the knee as the knee resists against the forearm. As you exhale, pull your lower abdomen up and bring your navel up and back toward the spine. Get as much air out of your lungs as possible.
How many repetitions? Do the exercise 5 times and do the same on the other side.

3. The board for a flat stomach

The starting position: Resting on the forearms, wrists in line with the elbows and elbows under the shoulders, support yourself on your knees or toes. Look for alignment between the top of the head, shoulders, pelvis, knees or heels.
Movement : Hold the position. Inhale through the ribs, seeking self-magnification. Exhale, engage the perineum and abdominals as you bring the navel in and up. Try to push yourself off the ground and don't let your pelvis fall to the ground. If the legs are straight, push the heels back.
How many repetitions? Hold the posture 30 seconds to 1 minute. And repeat 3 times.

4 tips to follow for more efficiency

1. Pay attention to the correct execution of the movement. Good technique will make the exercise more effective. Burning sensations or pain are not signs of results.
2. Look for self-enlargement of the spine.
3. Place the pelvis in a neutral position (neither tilted forward nor forward).
4. Work on the exhalation with awareness of the engagement of the perineum and the transverse.

Several health professionals, we developed a work respectful of the abdominal strap thanks to the hypopressive gym like the APOR method of Gasquet (Posturo-Respiratory Approach) and the Hypopressive abdominal gymnastics®️ of Dr Caufriez.

See also: Some easy exercises for top abs!