Also known as: hollow crunch, hollow-body crunch, hollow hold crunch, ab hollow crunch

What is Dish Crunches?

Dish Crunches are a simple bodyweight core exercise that targets the core and glutes while teaching pelvic stability and breathing-coordinated crunching. This easy move builds abdominal control and prepares beginners for harder core progressions.

How to Do Dish Crunches

  1. Set hollow position: Lie on your back, lift feet to 90°, press lower back slightly toward the floor, and pull ribs toward hips to establish a stable dish position.
  2. Reach arms forward: Extend your hands straight toward the ceiling, palms facing each other, and keep neck neutral by looking at your fingertips throughout the movement.
  3. Inhale and prepare: Take a full inhale to brace, engaging the core and glutes; maintain the 90° leg angle and firm pelvic tilt before initiating the crunch.
  4. Exhale and scoop: Exhale while drawing your belly button to your spine, lifting shoulder blades about 30° off the floor - lead with ribs to avoid neck strain.
  5. Lower with control: Control the descent by slowly lowering your shoulders toward the mat while keeping your head supported and the core engaged; do not relax the pelvic tilt.
  6. Repeat with control: Perform desired reps with steady breathing, pausing to reset form if hips or lower back loses position; stop if you feel sharp pain.

Muscle Groups

Core, Glutes

Description

From neutral position, move your feet away from the floor and hold in 90 degree angle above the ground, connect the ribs to the hips, then place your hands straight in front of you pointing to the ceiling.

Inhale first, then exhale, scooping out your abdomen, belly button to spine, as you lift your shoulder blades 30 degrees off the floor.

Release, slowly lowering your shoulders, but not your head, to the floor.

Repeat for the required amount of repetitions.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Dish Crunches?

Dish Crunches strengthen the core and glutes, improve pelvic stability, and train breathing-timed abdominal engagement. As an easy bodyweight move, they help beginners build control before advancing to more dynamic core exercises.

What common mistakes should I avoid with Dish Crunches?

Common mistakes include jutting the chin or pulling the neck, arching the lower back, dropping legs below 90°, holding your breath, and using momentum. Focus on rib-to-hip connection, slow control, and steady breathing to avoid strain.

How can I progress or what are alternatives to Dish Crunches?

To progress, increase time under tension, add slow negatives, use light ankle resistance, or move to hollow body rocks and V-crunches. Alternatives include reverse crunches and planks for similar core and glute activation.