Also known as: mini crunches, partial crunches, mini sit-ups, small-range crunches

What is Shallow Crunches?

Shallow Crunches are a small-range abdominal curl lifting the shoulder blades about 30 degrees off the floor. They primarily target the core (abdominals and deep stabilizers) and are an easy exercise, ideal for beginners or those building foundational core control.

How to Do Shallow Crunches

  1. Set starting position: Lie on your back with knees bent and feet close to your buttocks. Place hands lightly behind your head and keep the neck neutral without pulling.
  2. Inhale and prepare: Take a full breath in while connecting ribs to hips and engaging the deep core muscles before initiating movement for spinal support.
  3. Scoop and exhale: Exhale as you draw the belly button toward the spine, scoop the abdomen and lift the shoulder blades roughly 30 degrees off the floor.
  4. Lower with control: Slowly lower your shoulders back down without dropping your head; maintain abdominal tension and avoid arching the lower back.
  5. Repeat safely: Perform controlled repetitions with steady breathing. Stop if you feel neck or back pain and adjust range or reps as needed.

Muscle Groups

Core

Description

From neutral position, move your feet in close to your buttocks, connect the ribs to the hips, then place your hands behind your head.

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 shallow crunches?

Shallow crunches activate the abdominal muscles and deep core stabilizers, improving posture, pelvic control and breathing. Their small range reduces lumbar strain, making them suitable for beginners, rehab phases or as a warm-up for more dynamic core work.

What common mistakes should I avoid?

Avoid pulling on the head, using momentum, lifting too high, arching the lower back or holding your breath. Focus on a small, controlled abdominal scoop, neutral neck alignment and slow tempo to protect the spine.

How can I progress or modify shallow crunches?

Progress by increasing range-of-motion gradually, adding slow holds at the peak, or light resistance. Alternatives include partial/full crunches, reverse crunches and planks. Modify by reducing range or doing pelvic tilts to reduce spinal strain.