{"id":637,"date":"2020-10-18T23:45:09","date_gmt":"2020-10-18T23:45:09","guid":{"rendered":"https:\/\/marshallbrain.com\/?page_id=637"},"modified":"2020-10-18T23:45:41","modified_gmt":"2020-10-18T23:45:41","slug":"dukan-crunches","status":"publish","type":"page","link":"https:\/\/marshallbrain.com\/dukan-crunches","title":{"rendered":"How to do proper crunches to (theoretically) get six-pack abs"},"content":{"rendered":"\n<p>by&nbsp;<a href=\"http:\/\/www.marshallbrain.com\">Marshall Brain<\/a><\/p>\n\n\n\n<p>Is it possible for a normal person who isn\u2019t a teenager or a 20-something to have six-pack abs? Obviously it is possible for some people, because Sylvester Stallone has amazing abs. But Stallone wouldn\u2019t really fall into the \u201cnormal\u201d category. Even Mike Sorrentino of Jersey Shore, who has perhaps the most famous set of abs today, makes it sound a little like rocket science:https:\/\/www.youtube.com\/embed\/tonwXNQSAKM<\/p>\n\n\n\n<p>And he is a 20-something.<\/p>\n\n\n\n<p>If you are a 40-something (or more) who wants to get abs, what are you going to do?<\/p>\n\n\n\n<p>Theoretically, you need to know how to do crunches. Here\u2019s how to safely and properly do simple crunches:<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Home ab workout: crunch exercise for 6-pack abs\" width=\"474\" height=\"356\" src=\"https:\/\/www.youtube.com\/embed\/TKg_cdwq9l4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Do an Abdominal Crunch\" width=\"474\" height=\"356\" src=\"https:\/\/www.youtube.com\/embed\/2yOFvV-NSeY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Here is bodybuilder Brent Kutlesa showing how its done:<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Bodybuilding - Extreme Abs - Brent Kutlesa\" width=\"474\" height=\"356\" src=\"https:\/\/www.youtube.com\/embed\/I1FjWcMmdro?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>After you master this basic stuff, you can go advanced, like this:<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Killer Ab Workout\" width=\"474\" height=\"356\" src=\"https:\/\/www.youtube.com\/embed\/zYQdLtam6xA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>At the beginning of the video he talks about the need to be lean if you want to have a six-pack. This is a non-trivial level of lean, like 5% to 8% body fat. That\u2019s obstacle number 1. Obstacle number 2 is the pain and the time, as seen in the video. Here again he emphasizes the body fat thing in a humorous way:<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"6 pack abs fast!\" width=\"474\" height=\"356\" src=\"https:\/\/www.youtube.com\/embed\/PF5yTLzWyBU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>The following video advocates leg raises on a pull-up bar: \u201cBodybuilder Brent Kutlesa does leg raises to help develop his shredded abs and upper torso\u201d:<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Bodybuilder Brent Kutlesa trains washboard abs\" width=\"474\" height=\"356\" src=\"https:\/\/www.youtube.com\/embed\/FrADg1caH4M?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>A variation:<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Perfect Abs Pull Up\" width=\"474\" height=\"267\" src=\"https:\/\/www.youtube.com\/embed\/p2mucgrTnCA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>How does Stallone do it? In this video Stallone talks about the best exercises he uses, including:<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Sylvester Stallone abs workout\" width=\"474\" height=\"356\" src=\"https:\/\/www.youtube.com\/embed\/a5PCW-PH7pg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>The wheel<\/li><li>Crunches on an exercise ball<\/li><li>Leg lifts while hanging<\/li><li>Crunch on roman chair with bar and twist<\/li><li>Sitting crunches with resistance<\/li><li>Basic crunch<\/li><li>Hinge crunch<\/li><li>Bicycle<\/li><\/ul>\n\n\n\n<h2 class=\"has-text-align-center wp-block-heading\">Dukan Table of Contents<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/marshallbrain.com\/dukan-diet\">My Dukan Diet Experience (I lost 52 pounds on this diet)<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-cost\">How much does the Dukan Diet cost per day?<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-calculator\">Very cool calculator for calculating your specific dietary needs &#8211; Protein, carbs, fat, vitamins, etc.<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-fasting\">Fasting and Fasting diets &#8211; Four different ways to try a fasting diet<\/a><\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan-ideal-weight.htm\">Good question &#8211; what is your &#8220;ideal weight&#8221; if you want to be healthy?<\/a><\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan-stuck.htm\">What can<\/a><a href=\"https:\/\/marshallbrain.com\/dukan-stuck\"> <\/a><a href=\"http:\/\/marshallbrain.com\/dukan-stuck.htm\">you do when you &#8220;get stuck&#8221; at some weight plateau on the Dukan diet (or any diet)<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-dc\">Drew Carey loses 80 pounds with a no-carb diet<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-appearance-change\">How does your appearance change when you become obese?<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-appearance-change\">How does your appearance change when you become obese?<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-diet-science\">Would you like to lose weight? Video shows the latest science on what works and what doesn&#8217;t<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-water\">This has got to be the easiest dieting\/weight loss tip ever: drink more water<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-greek-yogurt\">How to make Greek yogurt at home and cut your yogurt costs in half<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-greek-yogurt2\">I made half a gallon of Greek yogurt this weekend &#8211; talk about cheap and easy! And Tasty!<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-warnings-all-wrong\">All the dire warnings I have gotten about the Dukan diet have turned out to be wrong<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-carbs-entitled\">What if everything that we are taught about carbs is actually propaganda?<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-carbs-dont-work\">How Carbohydrates Don&#8217;t Work &#8211; in fact, carbs are probably causing the obesity epidemic. If you are overweight, it is <\/a><a href=\"http:\/\/marshallbrain.com\/dukan-carbs-propaganda.htm\">probably <\/a><a href=\"http:\/\/marshallbrain.com\/dukan-carbs-dont-work.htm\">the carbs<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-carbs-entitled\">Why do we feel like we are entitled to carbs? That we cannot live without them?<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-50-pounds-lost\">Today I officially reached the &#8220;50.0 pounds lost&#8221; milestone on my Dukan Diet weight loss journey, and you can too<\/a><\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>by&nbsp;Marshall Brain Is it possible for a normal person who isn\u2019t a teenager or a 20-something to have six-pack abs? Obviously it is possible for some people, because Sylvester Stallone has amazing abs. But Stallone wouldn\u2019t really fall into the \u201cnormal\u201d category. Even Mike Sorrentino of Jersey Shore, who has perhaps the most famous set &hellip; <a href=\"https:\/\/marshallbrain.com\/dukan-crunches\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">How to do proper crunches to (theoretically) get six-pack abs<\/span> <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-637","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/pages\/637","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/comments?post=637"}],"version-history":[{"count":1,"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/pages\/637\/revisions"}],"predecessor-version":[{"id":646,"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/pages\/637\/revisions\/646"}],"wp:attachment":[{"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/media?parent=637"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}