How to Do the Crunch
The crunch is a short-range floor exercise where you curl your shoulders off the ground to train the upper part of your abs. It is simple, needs no equipment and teaches you to feel the abs working. It suits beginners and anyone adding direct ab work.
Log every set of your Crunch in Superlift
Muscles worked
Primary
- Abs
Secondary
- None to speak of
How to do the Crunch
- 1
Lie on your back with your knees bent and feet flat on the floor.
- 2
Place your hands across your chest or lightly behind your head.
- 3
Brace your abs and press your lower back toward the floor.
- 4
Curl your shoulder blades off the floor by contracting your abs.
- 5
Pause for a second at the top.
- 6
Lower your shoulders back down slowly.
Form cues to remember
- Curl your ribs toward your hips
- Chin off your chest
- Lower back stays on the floor
- Slow lowering, no flopping
Crunch video tutorial
Common mistakes
Pulling on your neck
Keep your hands light or cross them on your chest.
Sitting all the way up
Lift only your shoulder blades; the rest is hip flexors.
Using momentum
Slow down and pause at the top.
Holding your breath
Exhale as you curl up and inhale as you lower.
Sets and reps
| Muscle growth | 3 sets of 12–20 reps, 45–60 sec rest |
|---|---|
| Endurance | 2–3 sets of 20–30 reps, 30–45 sec rest |
Avoid yanking on your neck; keep your chin slightly tucked. Stop if you feel pain in your lower back.
Superlift for iPhone
Track your Crunch and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Crunch FAQ
Do crunches work the lower abs?
Crunches work the whole rectus abdominis, though the upper part is most active. Leg raises and reverse crunches put more emphasis lower down.
How many crunches should I do?
Aim for 2–3 sets of 12–20 slow reps. When they get easy, add a pause or hold a weight on your chest.
Are crunches bad for your back?
Done slowly with a short range, crunches are fine for most people. Skip them if they cause pain.
