Crunches
beginner body only abdominals
How to do Crunches
- 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.
Common Questions about Crunches
What is the proper neck position during a crunch?+
Keep the chin tucked slightly toward the chest to maintain a neutral cervical spine. Avoid pulling on the head with the hands, as this creates unnecessary neck strain.
Which specific muscles do crunches target?+
Crunches primarily isolate the rectus abdominis, specifically the upper portion. Unlike sit-ups, they involve a smaller range of motion that minimizes hip flexor involvement.
What is a common mistake to avoid when performing crunches?+
Many lifters use momentum or lift the lower back off the floor, which shifts tension away from the abs. Focus on a slow, controlled contraction while keeping the lumbar spine grounded.
What is a good alternative for beginners who find crunches difficult?+
The dead bug is an excellent alternative that builds core stability while protecting the spine. It teaches abdominal engagement without the repetitive spinal flexion required in a crunch.
How should crunches be programmed for optimal results?+
Perform 2 to 3 sets of 15 to 25 controlled repetitions at the end of a workout. Focus on the quality of the contraction rather than high volume or speed.
AI-generated answers · Reviewed by our editors
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