Are Planks Better Than Crunches Reddit

You've seen the arguments online and on Reddit. One camp swears by endless crunches, the other preaches the power of the plank. You just want to know which one actually works. Here's the direct answer, no fluff.

Key Takeaways

• Planks are better for building functional core strength, which is your core's main job: resisting movement.
• Crunches isolate the rectus abdominis (the "six-pack" muscle) but do little for overall core stability.
• Neither planks nor crunches will burn belly fat; that comes from a calorie deficit, not a specific exercise.
• Overdoing crunches can lead to neck and lower back strain from repetitive spinal flexion.
• A complete core routine includes planks (anti-extension), side planks (anti-lateral flexion), and bird-dogs (anti-rotation).
• Aim to hold a standard plank for 3 sets of 45-60 seconds before moving to harder variations.

The Real Difference: Stability vs. Flexion

When you ask "are planks better than crunches reddit," you're really asking about two completely different goals: core stability versus spinal flexion. For 99% of your day, your core’s job is to be stable. It’s a rigid box that transfers power from your legs to your upper body and protects your spine from unwanted movement. This is stability.

A plank trains exactly that. It's an "anti-extension" exercise. Your core muscles fire to prevent your lower back from arching and your hips from dropping. You are fighting gravity to hold a neutral spine. This is the single most important function of your core.

Crunches do the opposite. They train spinal flexion-the act of bending your spine forward. This isolates one muscle: the rectus abdominis, the muscle that creates the "six-pack" look. While this isn't inherently bad, it's a tiny fraction of what your core is designed to do.

Think of it like this:

• Planks are like training your car's frame to be strong and rigid so it doesn't buckle under pressure.
• Crunches are like polishing one part of the hood over and over. It might make that one spot look good, but it does nothing for the car's performance or structural integrity.

If your goal is a stronger, more resilient midsection that supports your other lifts and protects your back, the plank is the superior tool. If your only goal is to make the six-pack muscle bigger (hypertrophy), crunches have a place, but only after you've built a foundation of stability.

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Why 100 Crunches a Day Doesn't Work

You've probably tried it. The "100 crunches a day" challenge. You feel a massive burn, your abs are on fire, and you feel like you've accomplished something. But a month later, you look in the mirror and see little to no change. It's one of the most common frustrations in fitness.

Here’s why it fails.

First, crunches don't burn belly fat. No exercise does. You cannot "spot reduce" fat from one area of your body. Your body stores and burns fat systemically, based on genetics and hormones. To reveal your abs, you need to lower your overall body fat percentage through a consistent calorie deficit. Doing 1,000 crunches won't burn the layer of fat covering your abdominal muscles.

A 30-minute walk will burn more calories than 10 minutes of frantic crunching.

Second, crunches have a high risk of poor form. Most people pull on their neck, causing strain. They use their hip flexors to yank their torso up, not their abs. And the repetitive forward bending of the spine can, for some people, aggravate lower back issues. Your spine only has so many flexion cycles in it; using them up on an inefficient exercise isn't a great trade.

Finally, crunches ignore the rest of your core. Your core isn't just the six-pack muscle. It's a 360-degree cylinder that includes your obliques (sides), transverse abdominis (your internal weight belt), and lower back muscles like the erector spinae. Crunches hit one part of this system, leaving the rest weak and untrained. This imbalance is what leads to poor posture and instability.

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The 3-Part Method for a Truly Strong Core

A strong, functional core isn't built with one exercise. It's built by training your core to resist movement in all directions. Forget "ab day" and start thinking about "core stability training." Do this routine 2-3 times per week, either after your main workout or on a rest day.

Part 1: Master Anti-Extension (The Plank)

This is the foundation. It trains your core to prevent your spine from arching, which is crucial for squats, deadlifts, and overhead presses.

• The Exercise: Standard Plank
• How to Do It: Get into a push-up position, but on your forearms. Your body should form a straight line from your head to your heels. Squeeze your glutes and brace your abs as if you're about to be punched in the stomach. Don't let your hips sag or rise.
• The Goal: Work up to 3 sets of 60-second holds. If you can't hold for 60 seconds, do shorter holds. 4 sets of 30 seconds is better than 1 sloppy 60-second hold. Once you can easily hold for 60 seconds, make it harder by adding weight to your back or moving to a long-lever plank (moving your elbows further forward).

Part 2: Master Anti-Lateral Flexion (The Side Plank)

This trains your obliques to prevent your body from bending sideways. It's key for stability when carrying things on one side (like groceries or a suitcase).

• The Exercise: Side Plank
• How to Do It: Lie on your side, propped up on one forearm. Your feet can be stacked or staggered for more stability. Lift your hips until your body forms a straight line. Don't let your hip drop.
• The Goal: Work up to 3 sets of 45-second holds per side.

Part 3: Master Anti-Rotation (The Bird-Dog)

This is the most underrated core exercise. It trains your core to resist twisting forces, which protects your spine during athletic movements.

• The Exercise: Bird-Dog
• How to Do It: Start on all fours (quadruped position). Brace your core. Slowly extend your right arm forward and your left leg backward simultaneously. Go until they are parallel to the floor. The key is to keep your torso perfectly still-imagine a glass of water on your lower back. Hold for 2-3 seconds, then slowly return to the start. Repeat on the other side.
• The Goal: 3 sets of 8-10 slow, controlled reps per side. Focus on quality, not speed.

This three-part routine builds a 360-degree shield of muscle around your spine. It's the definition of functional core strength.

What to Expect (A Realistic Timeline)

Let's be brutally honest. Doing planks and bird-dogs will not give you a six-pack in 30 days if your diet isn't dialed in. Here’s a realistic timeline for what you can expect.

Within 2-4 Weeks:

You will *feel* stronger. Your plank hold time will increase from maybe 20 seconds to 45-60 seconds. You'll feel more stable during your main lifts like squats and deadlifts. You might notice your posture improving slightly. You will not see a visible change in your midsection yet. This phase is about building neuromuscular connection-your brain getting better at firing your core muscles.

Within 4-8 Weeks:

You'll notice a significant increase in core strength. A 60-second plank will feel manageable. You might be ready for more advanced variations like weighted planks or plank walk-outs. Your lower back might feel better, as your core is now doing its job of stabilizing your spine instead of putting the load on your vertebrae. Still, visible changes are minimal unless you are also in a calorie deficit.

Within 3+ Months (with a calorie deficit):

This is where the magic happens, but only if your nutrition is on point. If you've been in a consistent calorie deficit and have lowered your body fat percentage, you will start to see the definition you've been building. For men, this is typically around 15% body fat. For women, it's around 22-24%. The muscles you built with planks and other stability work will start to show through.

The key takeaway is this: core training builds the muscle, but a calorie deficit reveals it. You cannot have one without the other for visible abs. Planks are the superior tool for building the foundational strength that matters for everything else you do in and out of the gym.

Frequently Asked Questions

Are planks enough for abs?

No, planks alone are not enough for visible abs. They build deep core stability and strength, but visible abs require two things: 1) low body fat, achieved through a calorie deficit, and 2) developed rectus abdominis muscles, which can be enhanced with flexion exercises like crunches or leg raises.

How long should a beginner hold a plank?

A beginner should aim for 3-4 sets of 15-30 second holds with perfect form. It's much better to do multiple short sets with a flat back and braced core than one long, sloppy set where your hips are sagging. Focus on quality over duration.

Can I do planks every day?

Yes, you can do planks every day because they are a low-impact, isometric exercise. A few sets of planks daily can be a great way to improve core activation and posture. However, for building maximum strength, it's better to train your core hard 2-4 times per week with progressive overload, just like any other muscle group.

What are some plank variations to make it harder?

Once you can hold a standard plank for 60 seconds, progress to harder variations. Good options include a weighted plank (placing a 10 or 25 lb plate on your back), a long-lever plank (moving your elbows further forward), or a plank with arm/leg raises to challenge stability.

Do crunches have any value at all?

Yes, crunches have value for one specific goal: hypertrophy of the rectus abdominis muscle. If your body fat is already low and you want to make your "six-pack" blocks appear thicker or more pronounced, adding a few sets of weighted crunches or cable crunches can be effective. They are a muscle-building tool, not a fat-burning or foundational strength tool.

Conclusion

Planks are better than crunches for building the functional core strength that protects your spine and improves performance. Crunches are a cosmetic tool for a goal that is 90% diet. Focus on building a stable, 360-degree core first, and worry about the six-pack later.