Also known as: ab curl, abdominal curl, floor ab exercise, supine ab curl, core curl

What is Crunches?

Crunches are a basic core exercise that lifts the upper torso to engage the rectus abdominis and obliques. They are an easy, bodyweight movement ideal for beginners to build abdominal endurance when performed with controlled breathing and proper neck alignment.

How to Do Crunches

  1. Start position: Lie on your back with knees bent and feet hip-width on the floor; place hands lightly behind head without pulling the neck.
  2. Exhale and lift: Exhale and engage your abs as you curl the torso upward, lifting shoulder blades off the mat while keeping chin tucked.
  3. Pause at top: Hold the top position for one count, squeezing abs and avoiding neck strain or momentum from the hips.
  4. Inhale and lower: Inhale slowly as you lower the upper back to the floor with control, maintaining tension in the core.
  5. Maintain form: Keep a steady tempo, avoid yanking the head, and stop if you feel lower back pain; adjust range or rest.

Muscle Groups

Core

Description

Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms behind your head. Contract your abs and inhale.

Exhale as your lift your upper body up off the ground, keeping your head and neck relaxed.

Inhale and return to the starting position. Repeat for the required amount of repetitions.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of crunches?

Crunches strengthen the rectus abdominis and improve abdominal endurance, aiding posture and trunk flexion. They require no equipment and can build a foundation for more advanced core moves when performed with proper form and breath control.

What are common mistakes when doing crunches?

Common mistakes include pulling the neck with hands, using momentum instead of abdominal contraction, lifting too high, and arches in the lower back. These reduce effectiveness and can cause pain, focus on controlled movement, chin tuck, and breathing to correct form.

How can I progress or modify crunches?

To modify, place hands across the chest or reduce range of motion; regress by performing pelvic tilts. Progressions include adding a light weight, performing bicycle or reverse crunches, or increasing reps. Prioritize core control before adding load or speed.