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Exercise Library / Crunch

Crunch

The crunch lifts your shoulders off the floor to work the front of your abs.

Strength Training

What this exercise does

The crunch lifts your shoulders off the floor to work the front of your abs. It is a small movement, so the effort comes from slow control, not from how high you come up.

At a glance

Body part
Abs / Core
Muscles worked
Abs
Experience
Intermediate
Equipment
No Equipment

How to do it

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Rest your hands across your chest or lightly at your temples.
  3. Breathe out and lift your head and shoulders a few inches, curling your ribs toward your hips.
  4. Pause for a second.
  5. Lower slowly. Do 8 to 12 reps.

Common mistakes

  • Pulling on the neck with your hands.
  • Coming up too high, which turns it into a sit-up.
  • Using momentum instead of the abs.

Make it easier or harder

Make it easier

Cross your arms on your chest and lift just your shoulder blades.

Make it harder

Hold the top for three seconds, or extend your arms overhead.

Keep it safe

If your neck gets sore, look at a spot on the ceiling and keep a small gap between your chin and chest. A dead bug is a gentler option for a sensitive neck or back.

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