How to do Crunches

Authored by Fitbod

About Crunches

Sets Logged
5,102,498
Popularity Rank
16th
Difficulty
Beginner
Abs Strength
99 mSCORE 3rd
Equipment Required
    Bodyweight-only
Primary Muscles
Secondary Muscles
None

Instructions: How To

Crunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Place your hands behind your head and keep your lower back against the floor throughout the exercise.
  3. Flex your abdomen to bring the bottom of your ribcage in towards your belly button while slightly tucking the chin until your upper back is off of the ground.
  4. Keep tension in your abdomen as you lower your shoulders back to the ground.

Performance Tips

  • Resting at the Bottom

    Try to focus on keeping your core engaged even at the bottom of the motion. Even a momentary break at the bottom will make this exercise less effective. Focus on keeping some tension in your core as you lie back onto the ground.

Common Mistakes

  • Sitting Up Too Far

    Crunches are designed so you only raise your shoulder blades, not your entire torso. While it isn’t ineffective or dangerous to raise your torso off the ground, it isn’t a crunch. Focus on contracting your abs to get just your shoulders elevated.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    9
    reps
    1 Set Max
    10
    reps
  • intermediate
    4
    sets
    9
    reps
    11
    reps
  • advanced
    4
    sets
    10
    reps
    12
    reps

Enter your stats to calculate your Reps & Weight