Beginner
Crunch
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Crunch is a classic core exercise that explicitly trains your abdominal muscles - part of your core. It also includes your oblique muscles on the sides of your trunk and the muscles in your pelvis, lower back, and hips.
Exercise Instructions
-
Step 1
Lie on your back with your feet flat on the floor, or lie on a bench with your knees bent at a 90-degree angle. If you place your feet on a bench, place your feet three to four inches apart and point your toes inward, so they touch. -
Step 2
Then place your hands lightly on either side of your head, keeping your elbows tucked in. -
Step 3
With your lower back on the floor to better isolate your abdominal muscles, begin lifting your shoulders off the floor. -
Step 4
Continue to push as hard as you can with your lower back, tensing your abdomen and exhaling. Your shoulders should be about four inches off the floor, and your lower back should remain on the floor. At the top of the movement, tighten your abdominal muscles tightly and hold that tension for a second. -
Step 5
After a one-second contraction, begin to slowly lower back to the starting position while inhaling. -
Step 6
Repeat for the recommended number of repetitions.
Muscle Groups
Crunch targets Abs, Hips as seen below.
Exercise Tips
- Don't interlace your fingers behind your head.
- Focus on slow, controlled movements - don't fool yourself using momentum.
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