Men's Health - UK (2019-07)

A

17

STEADY

ON

16

FEEL THE

BURN

VS

250 K

PLANK

Scientists* worked out it would take this

many crunches to burn one pound of fat.

Combine them with cardio if you plan

on uncovering a six-pack any time soon

This is all the time it takes, albeit for

repeated intervals, to make a lasting impact

on your core strength and performance**.

Holding for minutes on end is unnecessary

34 MEN’S HEALTH

HARD-CORE PRINCIPLES

With summer comes a shift from holistic health goals to

a need for killer abs. Of the two exercises that promise

the fastest results, which is your ticket to six of the best?

And it wasn’t even close. All the science points to the surprising reality that the crunch’s status

as the six-pack go-to is unearned. The plank is not only safer, but with the help of a few smart

variations, it’s actually a more effective muscle-builder, too. Update your training plans accordingly

THE MH VERDICT: PLANK WINS!

INJURY

HIT OR MISS?

FINAL WORD

UPGRADES

MH VERSUS

CRUNCH

VS PLANK

(^) MUSCLE
The plank targets your core more effectively
than crunches without doing your back in,
while variations can shift the emphasis
across the abdominals, lumbar and obliques
In one study, footballers who actively
trained their core reduced their injury risk.
Planks will build extra strength and stability,
protecting your lower back from strain
HAND-REACH PLANK
Set up in a high plank and reach one hand out in front.
This w ill send your core into overdr ive, w ith
20% more abs activation than a crunch
The plank activates almost twice as many muscles as the
crunch. The latter may help to provide definition, but the
plank taxes the core and improves strength and stability
Performing crunches one day a week will
improve abdominal endurance, helping to
stabilise your midsection. It won’t reduce
your abdominal circumference, however
Occupational experts warn that lower back
compression over 3,300N – during manual
labour, say – is linked with higher injury
rates. Every crunch surpasses this limit
BUTTERFLY SIT-UP
This CrossFit staple increases your range of motion for
faster results. In a sit-up position, drop your knees
to the sides. Crunch, then touch in front of your toes
Endless reps will put pressure on your spine and neck,
causing stiffness and pain. And they only really target the
anterior core, so won’t improve your sports performance
3
5
5
5
Abs Obliques Neck pain Poor posture Wasted time Abs Obliques Shoulders Lower back Glutes
Cameron Goff, strength coach, owner of GoFitGoBox Sam Pepys, strength and conditioning coach