Crunch

A foundational ab exercise that targets the upper abdominals.

Beginner · Recommended Sets: 3 sets x 15-20 reps · Upper Abs

Crunch — Points to Check Today

  • Don't pull on your neck with your hands — Pulling your head with your hands only strains your neck and works the abs less. (Pulling the head forward with interlaced fingers)
  • Keep your lower back on the floor — Sitting all the way up shifts the work from the abs to the hip flexors. (Coming all the way up like a sit-up)
  • Curl up using your abdominal strength — Lift with a controlled contraction, not momentum, for it to be effective. (Jerking up with momentum using only the neck and shoulders)

Crunch — How to Do It / If You're New

  1. Lie on your back with your knees bent and feet flat on the floor. Rest your hands lightly beside your head or fold them across your chest.
  2. Keep your lower back pressed into the floor, leave about a fist's width of space between your chin and chest, and look toward the ceiling.
  3. Contract your abs to lift only your shoulders and upper back slightly off the floor (keep your lower back down).
  4. Squeeze your abs for one second at the top, then lower your upper back down slowly, vertebra by vertebra.