Description

A crunch begins with lying face up on thefloor with knees bent. The movement begins by curling the shoulderstowards the pelvis. The hands can be behind or beside the neck orcrossed over the chest. Injury can be caused by pushing against thehead or neck with hands.

When discussing six-pack abs and a toned belly, crunches oftenspring to mind before any other exercise. While it takes more thancrunches to get a defined stomach -- you'll need a balanced dietand regular cardiovascular exercise as well -- this classicexercise continues to serve its traditional tummy-flatteningpurpose. As crunches help strengthen your core, they producefunctional benefits in addition to aesthetic perks.

Muscles Worked :
Crunches chiefly serve to tone, define and strengthen the abdominal-- or “core” -- muscles. As such, this exercise squarely targetsthe rectus abdominis -- the two parallel muscles that run down theabdomen -- and the transverse abdominis, an inner layer of stomachmuscles that help stabilize the spine. Crunches also engage theobliques, the muscles that run down the sides of the torso, assynergists.

Core Benefits :
As a core-training exercise, crunches help improve your balance bystrengthening your abdominal muscles. Strong core muscles improveyour posture, which helps you function efficiently in everyday lifeand in sporting events. A healthy posture also helps prevent lowerback pain and muscle injury. A 2009 study conducted by BarryUniversity found that runners who underwent six weeks ofcore-training exercises significantly lowered their 5-kilometer runtimes.

Calories Burned :
In addition to toning, performing crunches burns a few calories.For a 160-pound person, 10 minutes of moderate crunches burns 54calories, while 10 minutes of vigorous crunches burns 98 calories.This number jumps to 65 and 116 calories, respectively, for a190-pound person. While a half hour of crunches could potentiallyburn a whopping 300 calories, fitness experts recommend smallamounts of crunches – about three sets of 12 -- performed at aslow, controlled pace rather than many quickly performedcrunches.

This 10,000 crunches challenge is divided into 30 days.
Every day a no. of crunches will be ask to do. Perform every dayset to complete challenge.