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Crunches

A beginner strength exercise for the abs, done with just your bodyweight.

Crunches: starting positionCrunches: finishing position
Main muscles
Abs
Equipment
Bodyweight
Level
Beginner
Type
Isolation
Movement
Pull

How to do the Crunches

  1. 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.
  2. Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
  3. 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.
  4. 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.
  5. After the one second contraction, begin to come down slowly again to the starting position as you inhale.
  6. Repeat for the recommended amount of repetitions.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Crunches

Questions

What muscles does the Crunches work?

Mainly the abs.

Is the Crunches good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Crunches?

Good alternatives that train the abs: Alternate Heel Touchers, Crunch - Hands Overhead, Crunch - Legs On Exercise Ball or Flat Bench Lying Leg Raise.

How many sets and reps of the Crunches should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).