Crunch
A crunch curls your shoulders off the floor to work the rectus abdominis, the long muscle down the front of your stomach.
How it moves
Knees bent, feet flat, arms crossedAbs working. A simplified figure, not a full form check.
- Main muscle
- Abs
- Also works
- Obliques
- Equipment
- No equipment
- Level
- Beginner
- Where to start
- 2 to 3 sets of 10 to 20 reps
Written by WellPath FusionLast updated · Published
- Lie on your back. Bend your knees and put your feet flat on the floor, hip-width apart.
- Place your hands. Cross your arms over your chest, or rest your fingertips lightly behind your ears.
- Curl up. Breathe out and curl your head and shoulders off the floor, bringing your ribs towards your hips.
- Pause. Hold briefly at the top.
- Lower slowly. Roll back down with control.
What are the most common mistakes?
- Pulling on your neck. Your hands should barely touch your head.
- Sitting all the way up. Lift only your shoulders. The work is in the curl.
- Using momentum. Move slowly, especially on the way down.
How can you make it easier or harder?
Make it easier
Keep your arms reaching towards your knees for the first few weeks.
Make it harder
Hold a light weight on your chest, or pause for two seconds at the top.
Try next: Hanging Knee RaiseStop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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All Abs exercises