10,000 Crunches Challenge

A crunch begins with lying face up on the floor with knees bent. The movement begins by curling the shoulders towards the pelvis. The hands can be behind or beside the neck or crossed over the chest. Injury can be caused by pushing against the head or neck with hands.

When discussing six-pack abs and a toned belly, crunches often spring to mind before any other exercise. While it takes more than crunches to get a defined stomach -- you'll need a balanced diet and regular cardiovascular exercise as well -- this classic exercise continues to serve its traditional tummy-flattening purpose. As crunches help strengthen your core, they produce functional 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 targets the rectus abdominis -- the two parallel muscles that run down the abdomen -- and the transverse abdominis, an inner layer of stomach muscles that help stabilize the spine. Crunches also engage the obliques, the muscles that run down the sides of the torso, as synergists.

Core Benefits :

As a core-training exercise, crunches help improve your balance by strengthening your abdominal muscles. Strong core muscles improve your posture, which helps you function efficiently in everyday life and in sporting events. A healthy posture also helps prevent lower back pain and muscle injury. A 2009 study conducted by Barry University found that runners who underwent six weeks of core-training exercises significantly lowered their 5-kilometer run times.

Calories Burned :

In addition to toning, performing crunches burns a few calories. For a 160-pound person, 10 minutes of moderate crunches burns 54 calories, while 10 minutes of vigorous crunches burns 98 calories. This number jumps to 65 and 116 calories, respectively, for a 190-pound person. While a half hour of crunches could potentially burn a whopping 300 calories, fitness experts recommend small amounts of crunches – about three sets of 12 -- performed at a slow, controlled pace rather than many quickly performed crunches.

This 10,000 crunches challenge is divided into 30 days.

Every day a no. of crunches will be ask to do. Perform every day set to complete challenge.