Crunch

Technique

Lie on your back with knees bent and feet flat on the floor. Cross your arms on your chest or place your hands lightly behind your head. Curl your upper back off the floor by contracting the abs. Lower back down under control without relaxing at the bottom.

Steps

1. Lie on your back with your knees bent and feet flat on the floor
2. Cross your arms over your chest or place your hands lightly behind your head
3. Brace your abs and keep your lower back gently pressed toward the floor
4. Curl your shoulders and upper back off the floor
5. Pause briefly at the top without pulling on your neck
6. Lower your upper back under control while maintaining abdominal tension

Common mistakes

• Pulling the head forward with the hands
• Using momentum to swing the upper body off the floor
• Lifting the lower back and turning the movement into a sit-up
• Fully relaxing the abs between repetitions

Variations

• Arms-extended crunch
• Feet-elevated crunch
• Decline bench crunch
• Weighted plate crunch

FAQ