Crunch
A fundamental abdominal exercise that targets the rectus abdominis, strengthening the core and improving stability.
Muscle Targets Visualizer
Muscle Targeting Visualizer
Primary Muscle
Secondary Muscles
Strength Level Tracker
Track Your Progress Like a Pro
Crunch
Average of all records in a cycle
Step-by-Step Instructions
1. Starting Position
Lie on your back with knees bent and feet flat on the floor. Place your hands behind your head or across your chest.
- Keep your lower back pressed to the floor
- Maintain a neutral spine
2. Crunch Upward
Slowly curl your upper body towards your knees, engaging your abdominal muscles. Avoid pulling on your neck.
- Focus on controlled movement
- Breathe out as you crunch up
3. Hold at the Top
Pause briefly at the top of the movement, feeling the contraction in your abs.
- Maintain a steady and controlled position
- Don't let your lower back lift off the floor
4. Lower Slowly
Slowly lower your upper body back to the starting position, maintaining control and feeling the tension in your abs.
- Keep your lower back pressed to the floor
- Avoid letting your head and shoulders drop
Form Tips
✓Neck Position
Avoid pulling on your neck. Keep your chin slightly tucked.
✓Core Engagement
Focus on engaging your core muscles, drawing your belly button towards your spine.
✓Controlled Movement
Perform the exercise slowly and deliberately, avoiding using momentum.
✓Lower Back Position
Keep your lower back pressed against the floor throughout the exercise. Avoid arching your back
Common Mistakes
Pulling on the neck
Keep your hands lightly behind your head or across your chest. Focus on engaging your abdominal muscles, not your neck muscles.
Arching the lower back
Keep your lower back pressed firmly to the floor throughout the exercise. Engage your core to maintain stability.
Using momentum
Perform the exercise slowly and with control. Focus on the contraction in your abdominal muscles.
Going too far down
Only go as far as you can comfortably without straining your lower back. Focus on the quality of the movement over the quantity of reps.
Not engaging the core
Focus on drawing your belly button towards your spine during the movement.
Alternative Exercises
- Reverse Crunch
- Bicycle Crunch
- Cable Crunch
- Hanging Leg Raise
Complementary Exercises
- Plank
- Side Plank
- Russian Twists
