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Crunches Drag to rotate
Core & Abs

How to do Crunches

Crunches curl the shoulders off the floor to strengthen the rectus abdominis, the classic six-pack muscle.

Difficulty
Beginner
Equipment
None or Yoga Mat
Sets & reps
3 sets of 15-20 reps

Target muscles

  • Rectus Abdominis

Also works

  • Obliques
  • Transverse Abdominis
PrimarySecondary
Technique

Step-by-step instructions

  1. Lie on your back with knees bent and feet flat on the floor.
  2. Place your hands lightly behind your head, elbows wide.
  3. Exhale and curl your head, shoulders and upper back off the floor.
  4. Pause briefly at the top, squeezing your abs.
  5. Lower slowly back down and repeat.

Common mistakes

  • Pulling on the neck with the hands.
  • Using momentum to swing up.
  • Lifting the lower back off the floor.
  • Holding your breath.

Benefits

  • Strengthens the abdominal muscles.
  • Improves posture and core control.
  • Beginner-friendly.
  • Needs no equipment.

How to Do a Proper Crunch

The crunch is a short, controlled curl of the upper spine that targets the front of your abs. Done slowly and with good form, it is an effective, beginner-friendly core exercise.

Crunch Smarter:

  • Support your head lightly; never pull on your neck.
  • Exhale as you curl up.
  • Keep your lower back on the floor.
Keep going

More Core & Abs exercises

Leg raises

Leg raises primarily target the hip flexors and abdominal muscles, including the rectus abdominis and obliques.

Intermediate Rectus Abdominis (Lower)

Opposite Arm to Leg Crunch

Opposite Arm to Leg Crunch primarily targets the core muscles, including the rectus abdominis, obliques, and hip flexors, promoting overall core stability and strength.

Intermediate Rectus Abdominis

V-ups

V-ups primarily target the abdominal muscles, including the rectus abdominis (six-pack muscles), transverse abdominis, and obliques, while also engaging the hip flexors and lower back to a lesser extent.

Advanced Rectus Abdominis

Plank

The plank exercise primarily targets the core muscles, including the rectus abdominis, transverse abdominis, obliques, and erector spinae. It also engages the shoulders, arms, and glutes for stability.

Beginner Transverse Abdominis

Side plank

Side plank primarily targets the muscles of the core, including the obliques, transverse abdominis, and quadratus lumborum, while also engaging the glutes, shoulders, and hips for stability and balance.

Intermediate Obliques

Bicycle crunch

Bicycle crunches primarily target the rectus abdominis (six-pack muscles) along with the obliques (side abdominals), hip flexors, and lower back muscles, providing a comprehensive core workout.

Intermediate Rectus Abdominis

Bent over twist

Bent-Over Twists primarily target the obliques (internal and external), while also engaging the erector spinae (lower back), glutes, hamstrings, and deep core muscles for stabilization, promoting core strength and rotational control.

Beginner Obliques

Sit-Ups

Sit-ups raise the whole torso from lying to sitting, working the abs and hip flexors through a full range of motion.

Intermediate Rectus Abdominis
Train Crunches in 3D