How Long Do Crunches Take to Flatten Your Stomach?

You can do crunches for a long time and never achieve a flat stomach. Crunches do not reduce fatty tissue, they increase muscle mass, which does not flatten the stomach, according to MayoClinic.com. If you continue to do crunches without modifying your diet or increasing your aerobic activity, you may develop defined abdominal muscles covered with a layer of fat.

Flattening the Stomach

It’s a common misunderstanding that crunches flatten the belly. The reason your belly isn’t flat is because you have excessive amounts of fatty tissue around your stomach. The only way to reduce fat is to create a calorie deficit, consuming fewer calories in a day than you burn. Getting rid of stomach fat is not only good for your appearance but it also is good for your health. Too much fat around the waist can lead to health conditions, such as heart disease, high blood pressure, stroke, type 2 diabetes, sleep apnea and some types of cancer.

Reduce Calories

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You need to burn 3,500 calories to lose 1 pound of fat, according to the Centers for Disease Control and Prevention. At this rate reducing your calorie intake by 500 calories a day will help you lose 1 pound a week. If you want to lose weight at a faster rate, increase your physical activity to burn an additional 500 calories. Do not attempt to lose more than 2 pounds a week. This is considered unhealthy by MayoClinc.com. MOVE! weight-loss program recommends that people who weigh more than 200 pounds who want to lose weight should aim at eating between 1,500 and 2,500 calories a day. If you weigh less than 200 pounds, your goal is to eat between 1,200 and 1,500 calories a day.

Increase Activity

The U.S. Department of Health and Human Services recommends that the average adult incorporate 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity weekly. In addition to aerobic activity, implement a strength-training regimen at least twice a week that works all of the major muscle groups. These include the chest, back, shoulders, arms, legs, stomach and hips. Strength training will increase your overall muscle mass, leading to a higher metabolism. A higher metabolism means you will burn more calories throughout your day, all day, even when you’re at rest.

Do Crunches

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If your goal is to flatten your stomach to streamline your midsection, continue to to do crunches two to three times weekly. As you lose fatty tissue in your abdomen your muscles underneath will begin to show. Lose enough fat in your belly and you will end up with a six-pack.