Crunch
Trunk flexion, bodyweight, abdominals
The crunch curls the shoulders off the floor while you lie on the back with the knees bent. It trains the abdominals, with the obliques helping, over a short range. It suits beginners and anyone who wants a simple move for the front of the trunk.
Setting up
- Lie on the back with the knees bent and the feet flat on the floor.
- Rest the hands lightly behind the head with the elbows wide.
How to do a crunch
- Brace the belly gently.
- Curl the head and shoulders off the floor by drawing the ribs toward the hips.
- Stop when the shoulder blades are just off the floor.
- Pause for a moment at the top.
- Lower the shoulders slowly back down.
Breathing. Breathe out as you curl up and breathe in as you lower.
Muscles worked
- Mainly
- Abdominals
- Also
- Obliques
Common mistakes
- Pulling the head with the hands. The hands only cradle the head, so lift from the belly and keep the elbows wide.
- Sitting all the way up. Past the shoulder blades the hip flexors take over, so keep the lower back on the floor.
- Rushing through the reps. Speed turns it into a bounce, so pause at the top and lower slowly.
Easier and harder
- Easier
- Dead Bug
- Harder
- Bicycle Crunch, Cable Crunch (Kneeling)
Guide
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