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🎯 Core Beginner

Crunches

A classic abdominal exercise that isolates the rectus abdominis for core definition.

Muscle Groups

Abs Obliques

Crunches are a foundational core exercise that effectively targets the upper abdominals when performed with proper form and control.

How to Perform

  1. Setup: Lie on your back with knees bent and feet flat on the floor. Place your hands behind your head or across your chest.

  2. Brace: Engage your core by drawing your belly button toward your spine.

  3. Curl: Lift your shoulder blades off the ground by contracting your abs. Focus on curling your ribcage toward your pelvis.

  4. Squeeze: Hold the top position briefly, feeling the contraction in your abs.

  5. Lower: Slowly lower back down with control, keeping tension in your abs.

Tips

  • Don’t pull on your neck with your hands
  • Focus on the contraction, not the range of motion
  • Keep your lower back pressed into the floor
  • Exhale as you crunch up

Variations

  • Reverse Crunches: Lift hips instead of shoulders for lower abs
  • Bicycle Crunches: Add rotation for oblique engagement
  • Weighted Crunches: Hold a plate on your chest for resistance
  • Cable Crunches: Kneeling crunch with cable for progressive overload

Common Mistakes

  • Pulling on the neck with hands
  • Using momentum to swing up
  • Coming up too high (it’s a crunch, not a sit-up)
  • Not controlling the lowering phase