Crunch
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The crunch is a bodyweight exercise that involves lying on your back with knees bent, hands behind your head or across your chest, and curling your upper torso toward your knees to flex the spine. Its primary purpose is to build strength and endurance in the abdominal muscles, particularly the rectus abdominis. It benefits beginners and athletes seeking core stability without equipment, improving posture and spinal control.
How to Perform Crunch
- 1Lie on your back on a mat or flat surface with knees bent and feet flat on the floor, hip-width apart.
- 2Place your hands lightly behind your head or crossed over your chest to avoid pulling on your neck.
- 3Engage your core by drawing your belly button toward your spine; keep your lower back pressed into the floor.
- 4Inhale to prepare, then exhale as you slowly curl your shoulders and upper back off the floor, lifting your head and shoulder blades.
- 5Pause briefly at the top with your abs contracted, keeping your gaze toward the ceiling.
- 6Inhale as you slowly lower your upper back and shoulders back to the starting position without fully relaxing.
- 7Repeat for desired reps, maintaining steady breathing and control.
- 8Key form tips: Keep movement slow and controlled—avoid using momentum or jerking. Do not pull on your neck with your hands; let your abs do the work. Common mistakes: Arching the lower back or lifting too high (beyond shoulder blades), which strains the neck or hip flexors.
