{"id":61392,"date":"2024-07-01T15:42:16","date_gmt":"2024-07-01T15:42:16","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=61392"},"modified":"2024-07-26T12:50:14","modified_gmt":"2024-07-26T12:50:14","slug":"bodyweight-crunch","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/","title":{"rendered":"How to Do a Bodyweight Crunch, Together With Other Exercises for Toned Abs"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#Are_Bodyweight_Crunches_Good\" >Are Bodyweight Crunches Good?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#What_Is_a_Body_Crunch\" >What Is a Body Crunch?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#Is_a_Crunch_Easier_Than_a_Sit-Up\" >Is a Crunch Easier Than a Sit-Up?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#Is_100_Crunches_Enough_for_Abs\" >Is 100 Crunches Enough for Abs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#How_to_Do_a_Bodyweight_Crunch\" >How to Do a Bodyweight Crunch<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#More_Bodyweight_Crunch_Exercises_and_Variations\" >More Bodyweight Crunch Exercises and Variations<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#Bodyweight_Reverse_Crunch\" >Bodyweight Reverse Crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#Side_Bodyweight_Crunch_on_a_Swiss_Ball\" >Side Bodyweight Crunch on a Swiss Ball<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#Exercises_to_Supplement_the_Bodyweight_Crunch\" >Exercises to Supplement the Bodyweight Crunch<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#Bodyweight_Squats\" >Bodyweight Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#Glute_Bridge\" >Glute Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#Standing_Calf_Raise\" >Standing Calf Raise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#V_Sit-Up\" >V Sit-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#For_more_bodyweight_exercise_ideas\" >For more bodyweight exercise ideas<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#Is_30_Crunches_a_Day_Good\" >Is 30 Crunches a Day Good?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#Will_Crunches_Give_You_Abs\" >Will Crunches Give You Abs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#Is_Calisthenics_Better_Than_Gym\" >Is Calisthenics Better Than Gym?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#Are_Crunches_Safe\" >Are Crunches Safe?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The bodyweight crunch is a popular core exercise, but no singular exercise is a magic pill to lose weight or gain muscle. That said, what is the bodyweight crunch good for, and how can you supplement it to make your core stronger, sleeker, and more toned?<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_crunch&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_crunch\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">The bodyweight crunch with a few variations and supplementary exercise can certainly make a difference. Let\u2019s show you how crunches may benefit you before sharing the proper technique, with variations and supplementary workouts.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Bodyweight_Crunches_Good\"><\/span><b>Are Bodyweight Crunches Good?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some of the benefits of the bodyweight crunch include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The activation of essential core muscles like the internal obliques (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7345922\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improving abdominal muscle endurance among untrained individuals (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25853876\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enhancing athletic performance and abdominal strength (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2011\/08000\/to_crunch_or_not_to_crunch__an_evidence_based.2.aspx\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Providing alternatives to people with lower back pain using a Swiss ball (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3414069\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">With this in mind, let\u2019s learn how to do bodyweight crunches and a few supporting exercises.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Body_Crunch\"><\/span><b>What Is a Body Crunch?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A bodyweight crunch is a traditional core exercise famous for the potential benefits discussed above. However, let\u2019s compare the crunch to other exercises, understand how many repetitions you need to see improvement, and focus on doing bodyweight crunches with proper form and pacing.\u00a0<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_crunch\">Start transforming your life with BetterMe <\/a>!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_a_Crunch_Easier_Than_a_Sit-Up\"><\/span><b>Is a Crunch Easier Than a Sit-Up?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sit-ups use more muscles than crunches and go through a greater range of motion. This makes them slightly more challenging for most. The crunch exercise primarily works the internal obliques, external obliques, and rectus abdominis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7345922\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). On the other hand, a sit-up activates the rectus abdominis, external obliques, hip flexors, rectus femoris, and iliopsoas muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4792997\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This demonstrates that while the sit-up activates more muscles, it relies much more heavily on the hip flexor muscles, while the crunch is more isolated to the abdominal musculature.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-61867 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout_-Why-You-Should-Ditch-Crunches-For-These-15-Exercises-1024x576.png\" alt=\"Bodyweight Crunch\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout_-Why-You-Should-Ditch-Crunches-For-These-15-Exercises.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout_-Why-You-Should-Ditch-Crunches-For-These-15-Exercises-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout_-Why-You-Should-Ditch-Crunches-For-These-15-Exercises.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout_-Why-You-Should-Ditch-Crunches-For-These-15-Exercises-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_100_Crunches_Enough_for_Abs\"><\/span><b>Is 100 Crunches Enough for Abs?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Consider what you need to do to tone your abs. A small randomized trial in Illinois found that six weeks of abdominal exercises alone weren\u2019t enough to reduce deeper abdominal fat but could improve endurance in the abdominal muscles (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21804427\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the study was small, and more research is necessary.\u00a0 Merriam-Webster defines toned as having firm muscles and taut skin (<\/span><a href=\"https:\/\/www.merriam-webster.com\/dictionary\/toned\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). In that case, crunches could help you tone your abs. Still, losing fat isn\u2019t as simple as doing crunches alone, even 100 of them.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For a flabby belly, you should aim for a daily calorie deficit of at least 500\u00a0 and 150 minutes of moderate-intensity cardio weekly to burn fat (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/calorie-deficit\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/expert-answers\/exercise\/faq-20057916\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). You must also eat lean protein, complex carbs, whole grain foods, vegetables, and fruits to burn fat and<a href=\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/\"> build muscle<\/a> (<\/span><a href=\"https:\/\/www.webmd.com\/men\/features\/eat-to-lose-weight\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Do_a_Bodyweight_Crunch\"><\/span><b>How to Do a Bodyweight Crunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Crunches activate a small subset of the overall \u201ccore\u201d musculature. Specifically, crunches work the muscles used to flex the spine, but do not address the equally (or more) important muscles that work in the other planes of motion.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although a varied strengthening program is most effective, it\u2019s important to understand proper form and pacing for this entry-level exercise so you can get a jump on improving your abdominal strength and endurance without putting yourself at risk of injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nicole Campbell from the Mayo Clinic recommends doing crunches with the following form to reap the most benefits from the exercise,while minimizing injury risk (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/abdominal-crunch\/vid-20084664\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent slightly,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plant your feet firmly on the floor at a hip-width distance apart,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your knees comfortably separated during the exercise,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fold your arms and rest them on your chest,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage and tighten your core muscles as you exhale,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your shoulders off the floor with your hands resting on your chest,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise them as high as comfortably possible,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the raised position for three deep and controlled breaths,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release your upper body back toward the floor as you inhale and repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_crunch\"><img decoding=\"async\" class=\"aligncenter wp-image-61885 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/wall-pilates-ab-workout-1024x576.png\" alt=\"Bodyweight Crunch\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/wall-pilates-ab-workout.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/wall-pilates-ab-workout-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/wall-pilates-ab-workout.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/wall-pilates-ab-workout-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/wall-pilates-ab-workout.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_crunch\">\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"More_Bodyweight_Crunch_Exercises_and_Variations\"><\/span><b>More Bodyweight Crunch Exercises and Variations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bodyweight crunches, while beneficial, are not sufficient for comprehensive abdominal toning. It is essential to incorporate cardiovascular exercises, maintain a balanced diet, and integrate a diverse range of <a href=\"https:\/\/betterme.world\/articles\/4-best-core-exercises-for-beginners\/\">core exercises<\/a> to effectively sculpt all abdominal muscle groups. To begin, let\u2019s explore various exercise variations and identify the specific muscles they engage.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bodyweight_Reverse_Crunch\"><\/span><b>Bodyweight Reverse Crunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The reverse crunch works the obliques, rectus abdominis (6-pack), and transversus abdominis muscles, the last of which the regular crunch doesn\u2019t activate much (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/13778230-reverse-crunch-guide\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). The variation also targets your hips similar to the standard sit-up (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4792997\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plant your feet against the floor while lying on your back,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your hands palms-down next to your sides,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees to a 90\u00b0 angle as you tighten your core to lift your legs,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your knees bent as you lift your legs closer to your chest,\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue engaging your core as your hips and lower back raise slightly off the floor,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push gently with your hands if you can\u2019t entirely use your core to raise your legs,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top, slowly controlling your movement back down to the floor, and repeat.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side_Bodyweight_Crunch_on_a_Swiss_Ball\"><\/span><b>Side Bodyweight Crunch on a Swiss Ball<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A Spanish review found that the side crunch on a Swiss ball was one of the best core exercises to activate the internal obliques and rectus abdominis muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7345922\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put a Swiss ball 2-3 feet away from your wall,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your left hip on the ball while anchoring your feet against the wall,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your left leg forward and your right leg back,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your torso until it\u2019s upright and your back is straight,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your arms up and out so that they\u2019re straight out from your sides,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This would be your starting position,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body into a straight posture without rotating your hips, shoulders, or spine,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower until your fingers touch the ground,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse your movements back to the starting position and repeat.\u00a0<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/vegan-tempura-recipe\/\"><i>Vegan Tempura Recipe: How To Make a Crunchy, Plant-Based Snack<\/i><\/a><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-61096 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Compound-Exercises-For-Weight-Loss_-Strength-Training-For-Weight-Loss-1024x576.png\" alt=\"Bodyweight Crunch\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Compound-Exercises-For-Weight-Loss_-Strength-Training-For-Weight-Loss.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Compound-Exercises-For-Weight-Loss_-Strength-Training-For-Weight-Loss-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Compound-Exercises-For-Weight-Loss_-Strength-Training-For-Weight-Loss.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Compound-Exercises-For-Weight-Loss_-Strength-Training-For-Weight-Loss-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercises_to_Supplement_the_Bodyweight_Crunch\"><\/span><b>Exercises to Supplement the Bodyweight Crunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Research suggests you shouldn\u2019t overdo crunches because of the spinal flexion (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2011\/08000\/to_crunch_or_not_to_crunch__an_evidence_based.2.aspx\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Instead, complement your workouts with other core exercises and use workouts that target the glutes, hips, and other surrounding lower body muscle groups you\u2019d like to tone with your abs.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bodyweight_Squats\"><\/span><b>Bodyweight Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/bodyweight-squats-every-day\/\">Bodyweight squats<\/a> could help you tone more than your core muscles and are an effective lower body workout. Squats target the glutes, calves, inner thighs, hamstrings, obliques, pelvic floor, and abdominal muscles (<\/span><a href=\"https:\/\/blog.nasm.org\/biomechanics-of-the-squat\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s an excellent supplementary exercise.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, with your toes pointing forward,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Align your knees over your second and third toes,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly begin to squat down with your hips hinging and knees flexing,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow your glutes to extend as though you\u2019re going to sit in a chair,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your spine neutral and your chest forward,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat to a depth comfortable before pushing your body back upward and repeat.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Glute_Bridge\"><\/span><b>Glute Bridge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A glute bridge is another fantastic exercise for a lower body toning workout. The glute bridge targets your glutes, hip flexors, hamstrings, and transversus abdominis (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/how-to-do-glute-bridge\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Using a resistance band around your knees adds additional resistance for your hips.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back with your bent knees shoulder-width apart,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plant the balls of your feet into the ground,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your heels about 6-8 inches away from your buttocks,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your arms next to your sides with your palms facing upward,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your glutes and core as you raise your hips,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift as high as possible without arching your back,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You should make a straight line from your shoulders to your buttocks,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes and abs hard once at the top,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release back slowly and with control before you repeat it.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Standing_Calf_Raise\"><\/span><b>Standing Calf Raise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Toning your lower legs can also give you a sleeker look while you improve your core with other exercises. Try the standing calf raises to target your calf muscles right down to the ankles (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/strengthening-calf-muscles\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Toned legs could certainly supplement a tight butt and sleek core.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on one leg near a wall for balance,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep one knee bent behind you,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Align the ankle, hip, and knee joints of the leg you\u2019re raising to protect them,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press into the ball of your foot as you raise your body upward,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles to prevent yourself from moving back or forth,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on your tiptoes for a second before releasing and repeating.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"V_Sit-Up\"><\/span><b>V Sit-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sit-ups target the obliques, rectus abdominis, hip flexors, and rectus femoris (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4792997\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). However, let\u2019s show you a variation that simplifies sit-ups for beginners. Still, you\u2019ll work on the core muscles to supplement your toned ab goals.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back with your arms extended straight overhead,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your legs flat against the ground with toes pointing forward,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your abs as you control raising your legs and arms toward each other,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach your hands toward your feet until you reach a V-shape,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your arms and legs straight while reaching toward each other,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Revert the movement by slowly lowering back to the starting position and repeat.<\/span><\/li>\n<\/ol>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_crunch\">BetterMe won\u2019t give excess weight a chance!<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"For_more_bodyweight_exercise_ideas\"><\/span><b>For more bodyweight exercise ideas<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/bodyweight-beach-workout\/\"><span style=\"font-weight: 400;\">Bodyweight Beach Workout for Beginners<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/how-to-get-a-flat-stomach\/\"><span style=\"font-weight: 400;\">How to Get a Flat Stomach<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/types-of-calisthenics\/\"><span style=\"font-weight: 400;\">Types of Calisthenics<\/span><\/a><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_crunch\"><img decoding=\"async\" class=\"aligncenter wp-image-62137 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/11-1-1024x576.png\" alt=\"Bodyweight Crunch\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/11-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/11-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/11-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/11-1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_crunch\">\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_30_Crunches_a_Day_Good\"><\/span><strong>Is 30 Crunches a Day Good?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Doing 30 crunches a day can be a good part of a healthy exercise plan. However, you\u2019ll need a calorie deficit and cardiovascular training with your resistance training if weight loss is your goal (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/calorie-deficit\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/expert-answers\/exercise\/faq-20057916\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Also, eating lean protein, whole grains, vegetables, and fruits will help you burn fat (<\/span><a href=\"https:\/\/www.webmd.com\/men\/features\/eat-to-lose-weight\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_Crunches_Give_You_Abs\"><\/span><strong>Will Crunches Give You Abs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Merriam-Webster defines toned as having firm muscles with taut skin (<\/span><a href=\"https:\/\/www.merriam-webster.com\/dictionary\/toned\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Fortunately, a small study found that six weeks of abdominal exercises can build muscular endurance (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21804427\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). It won\u2019t burn belly fat, but you\u2019ll strengthen and firm the abs for a toned look. Eating fewer calories than you burn and supplementing with other forms of moderate to high intensity exercise will help you burn belly fat (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/calorie-deficit\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/expert-answers\/exercise\/faq-20057916\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Calisthenics_Better_Than_Gym\"><\/span><strong>Is Calisthenics Better Than Gym?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A small randomized trial at North Dakota State University found that calisthenics may be as effective at building strength and mass as the traditional bench press (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29466268\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Progressive push-ups were compared to the bench press. However, the progressive overload is why the two can be compared. More research is necessary.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_Crunches_Safe\"><\/span><strong>Are Crunches Safe?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Crunches are scrutinized for stressing the anterior spinal vertebrae and discs with limited bending cycles (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/309885300_Abdominal_Crunches_AreAre_Not_a_Safe_and_Effective_Exercise\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). In other words, crunches aren\u2019t the safest core exercise for people with back problems. Avoid crunches if you suffer from back problems, and add other core exercises to your workout to tone your abs if you do only a few crunches daily.\u00a0<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_crunch&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_crunch\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The bodyweight crunch is a foundational exercise for core strengthening, yet it achieves optimal results when integrated with a diverse regimen. Adhering to correct technique is paramount to maximize the efficacy of the movement and to minimize risk of injury. For comprehensive fitness outcomes, include a wide range of exercises to work the major muscle groups needed with the functional movements of daily life. If weight loss is your goal, incorporate a well-balanced, calorie deficit diet, cardiovascular training, and other forms of daily activity.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The bodyweight crunch is a popular core exercise, but no singular exercise is a magic pill to lose weight or gain muscle. That said, what is the bodyweight crunch good for, and how can you supplement it to make your core stronger, sleeker, and more toned? The bodyweight crunch with a few variations and supplementary [&hellip;]<\/p>\n","protected":false},"author":54,"featured_media":61396,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[50],"tags":[],"coauthors":[178,221],"class_list":["post-61392","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Do a Bodyweight Crunch, Together With Other Exercises for Toned Abs - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover how to do the \u2605 BODYWEIGHT CRUNCH \u27a4 with other exercises to tone your abs, core, legs, glutes, and lower body for a sleeker, slimmer, and healthier you.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Do a Bodyweight Crunch, Together With Other Exercises for Toned Abs\" \/>\n<meta property=\"og:description\" content=\"Discover how to do the \u2605 BODYWEIGHT CRUNCH \u27a4 with other exercises to tone your abs, core, legs, glutes, and lower body for a sleeker, slimmer, and healthier you.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-07-26T12:50:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/shutterstock_1914549916-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Caroline Lambert, Troy Hurst, PT, DPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Caroline Lambert, Troy Hurst, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/\"},\"author\":{\"name\":\"Caroline Lambert\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/89d78f2cbcc3157b9392ef450de6ad9d\"},\"headline\":\"How to Do a Bodyweight Crunch, Together With Other Exercises for Toned Abs\",\"dateModified\":\"2024-07-26T12:50:14+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/\"},\"wordCount\":1711,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/shutterstock_1914549916-scaled.jpg\",\"articleSection\":[\"Bodyweight Training\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The bodyweight crunch is a popular core exercise, but no singular exercise is a magic pill to lose weight or gain muscle. That said, what is the bodyweight crunch good for, and how can you supplement it to make your core stronger, sleeker, and more toned?<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_crunch\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The bodyweight crunch with a few variations and supplementary exercise can certainly make a difference. Let\u2019s show you how crunches may benefit you before sharing the proper technique, with variations and supplementary workouts.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Are Bodyweight Crunches Good?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Some of the benefits of the bodyweight crunch include:\u00a0<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">The activation of essential core muscles like the internal obliques (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7345922\/\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">)<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Improving abdominal muscle endurance among untrained individuals (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25853876\/\\\"><span style=\\\"font-weight: 400;\\\">11<\/span><\/a><span style=\\\"font-weight: 400;\\\">)<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\" ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/\",\"name\":\"How to Do a Bodyweight Crunch, Together With Other Exercises for Toned Abs - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/shutterstock_1914549916-scaled.jpg\",\"dateModified\":\"2024-07-26T12:50:14+00:00\",\"description\":\"Discover how to do the \u2605 BODYWEIGHT CRUNCH \u27a4 with other exercises to tone your abs, core, legs, glutes, and lower body for a sleeker, slimmer, and healthier you.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/shutterstock_1914549916-scaled.jpg\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/shutterstock_1914549916-scaled.jpg\",\"width\":2560,\"height\":1707},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Trainings\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/trainings\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Bodyweight Training\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/trainings\/bodyweight-training\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"How to Do a Bodyweight Crunch, Together With Other Exercises for Toned Abs\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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That said, what is the bodyweight crunch good for, and how can you supplement it to make your core stronger, sleeker, and more toned?<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_crunch\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">The bodyweight crunch with a few variations and supplementary exercise can certainly make a difference. Let\u2019s show you how crunches may benefit you before sharing the proper technique, with variations and supplementary workouts.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>Are Bodyweight Crunches Good?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Some of the benefits of the bodyweight crunch include:\u00a0<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The activation of essential core muscles like the internal obliques (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7345922\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improving abdominal muscle endurance among untrained individuals (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25853876\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\" ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/","url":"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/","name":"How to Do a Bodyweight Crunch, Together With Other Exercises for Toned Abs - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/shutterstock_1914549916-scaled.jpg","dateModified":"2024-07-26T12:50:14+00:00","description":"Discover how to do the \u2605 BODYWEIGHT CRUNCH \u27a4 with other exercises to tone your abs, core, legs, glutes, and lower body for a sleeker, slimmer, and healthier you.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/shutterstock_1914549916-scaled.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/shutterstock_1914549916-scaled.jpg","width":2560,"height":1707},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/bodyweight-crunch\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Trainings","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/trainings\/"},{"@type":"ListItem","position":4,"name":"Bodyweight Training","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/trainings\/bodyweight-training\/"},{"@type":"ListItem","position":5,"name":"How to Do a Bodyweight Crunch, Together With Other Exercises for Toned Abs"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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