Stop doing crunches, says Harvard Study – the one exercise that actually burns belly fat

By Admin

04 Dec, 2025

Still doing sit-ups for a flat stomach? Science says stop. Discover the "internal corset" exercise that tightens your waist and protects your back no crunches required.

Many people try to shed stubborn belly fat by doing hundreds of crunches every day. While crunches do strengthen the surface-level abdominal muscles, they often fail to target the deep abdominal layer called the Transverse Abdominis (TVA). This is the muscle responsible for pulling the stomach in and stabilizing the spine. When crunches are performed incorrectly, they can even strain the lower back and neck, creating more problems than solutions.

The good news? There is one simple exercise that activates the deep core far more effectively and it requires no bending, no jerking, and definitely no hundreds of reps.

Planks: The Secret to a Slimmer, Stronger Waistline

According to the Journal of Exercise Rehabilitation, planks are far more effective for engaging the TVA the deep-seated abdominal muscle that crunches fail to reach. While no exercise can magically melt fat from one spot, planks strengthen your entire core, including your lower back, abs, and obliques, helping you burn more calories overall and improve posture.

Planks fire up the muscles that wrap around your waist like an internal corset, giving your torso a tighter, fitter appearance over time.

Planks vs. Crunches: What Harvard Experts Say

For years, sit-ups and crunches were marketed as the best way to achieve a flat stomach. But recent research is turning that belief upside down.

A Harvard Medical School article warns that crunches are “hard on your back” and recommends planks as the new gold standard for core strength. The reason? Crunches come with risks.

• A single crunch creates 3,350 newtons of compressive force on the spine above the 3,300-newton safety limit set by the U.S. National Institute for Occupational Safety and Health.
  
  

• Dr. Stuart McGill, a leading spine biomechanical expert, explains that repetitive crunching mimics the motion that causes disc herniation.
  
  

• The Journal of Strength and Conditioning Research also reports that integrated exercises like planks activate core muscles better than isolation movements like crunches.
  
  

Put simply, crunches can harm your spine, while planks protect it.

The Harvard-Approved Plank Variation for Burning Belly Fat

Here is the daily plank variation experts recommend for deep core activation:

Step 1: Get into a forearm plank position.
Step 2: Squeeze your glutes tightly.
Step 3: Imagine pulling your elbows toward your toes and your toes toward your elbows without actually moving.

This bracing technique creates intense tension in the TVA. Within 10–15 seconds, you should feel your core shaking. If you can hold a plank for two minutes easily, you’re not generating enough tension.

This version transforms planks from a simple hold into a powerhouse fat-burning, core-tightening workout.

Belly Fat Loss Requires More Than One Exercise

While planks are incredibly effective, no single exercise will eliminate belly fat on its own. Sustainable fat loss requires:

• A balanced, nutritious diet
  
  

• Regular physical activity
  
  

• A consistent sleep routine
  
  

• Stress-reducing habits such as yoga or meditation
  
  

A holistic lifestyle, combined with core-strengthening planks, leads to the best long-term results.

Disclaimer

Always consult a doctor before starting any diet or fitness routine. If you have any existing health conditions or concerns, seek professional medical advice before changing your exercise habits.