The crunch curls the upper torso toward the pelvis, shortening the rectus abdominis, the muscle that forms the front of the abs. It is a small-range movement that isolates the upper abs with very little equipment or technical difficulty.
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4
Sets
20
Reps
Bodyweight
Equipment
5.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Abs
📋 How To Perform Crunch
1
Lie on your back, knees bent, feet flat on the floor.
2
Hands lightly behind your head or crossed on your chest — don't pull on your neck.
3
Curl your shoulders up off the floor, squeezing your abs.
4
Lower back down under control without fully relaxing between reps.
5
Exhale as you crunch up, inhale as you lower.
💡 Benefits of Crunch
Gives a direct, easy-to-feel contraction in the upper abs and is simple to scale for beginners. Because the range is small, it puts little stress on the hips and is easy to add at the end of any session.
📈 Sets, Reps & Programming
Do 3 to 4 sets of 15 to 25 slow reps, curling up by lifting the shoulder blades only a few inches. It pairs well with leg raises, which cover the lower abs, and with planks for trunk stability.
⚠️ Common Mistakes to Avoid
Pulling on the neck with the hands
Using momentum so the movement turns into a jerk
Lifting the whole back off the floor like a sit-up
✅ Pro Tips
Think of bringing the ribs toward the hips instead of lifting the head
Exhale hard at the top and hold the contraction for a second
🛡️ Safety Notes
If your neck strains, rest the head on the hands lightly or cross the arms on the chest. Skip the exercise if it irritates a disc-related back problem and check with a physiotherapist.
🔁 Progressions & Regressions
Make it harderweighted crunch on a decline bench or cable crunch.
Make it easiershorter range with the feet flat on the floor.
