Crunch tutorial
The crunch is the classic rectus abdominis exercise, curling the spine to lift the shoulders off the floor. It suits beginners and home workouts and, with a short controlled range, strongly engages the upper abs.
How to perform
- Lie on your back with knees bent and feet flat on the floor.
- Place your fingertips beside your head or cross your arms over your chest.
- Press your lower back toward the floor and brace your core.
- Contract your abs to lift your head and shoulders, bringing your ribs toward your pelvis.
- Pause briefly at the top and feel the squeeze.
- Lower slowly until your shoulders touch the floor again.
Breathing: Exhale as you curl up and inhale as you lower.
Key tips
- Keep a fist-sized gap between chin and chest.
- Keep the range short and controlled; there's no need to sit all the way up.
- Think about pulling your ribs toward your pelvis.
Common mistakes
- Pulling on the head and neck with the hands.
- Using momentum and fast swinging reps.
- Lifting the whole lower back and relying on the hip flexors.
Safety: Those with neck pain should cross their arms over the chest or substitute planks.
Abs and corePrimary muscle
Body weightEquipment
BeginnerLevel
Gym and homeLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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