Crunches

The crunch is a popular core exercise targeting the rectus abdominis, or "six-pack" muscles, as well as the obliques. It has been the centerpiece of many ab-focused workouts, due to both its simplicity and the intense burn and mind-muscle connection it produces. It can be performed for time or reps as part of the ab-focused portion of any workout.

Benefits

Strengthens the abdominal muscles
Can be performed with feet anchored or unanchored
Can be performed by all fitness levels

Type: Strength
Main Muscle Worked: Abdominals
Equipment: Body Only
Level: Intermediate

8.7

Average

Crunches Images

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Crunches Instructions

Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.
Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.
Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
After the one second contraction, begin to come down slowly again to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

Variations: There are many variations for the crunch. You can perform the exercise with weights, or on top of an exercise ball or on a decline bench.