Crunch
The classic short-range ab curl — simple direct ab work when programmed alongside the stability movements.
Equipmentnone
Musclesabs
Setup
Lie on your back, knees bent, feet flat, hands lightly behind the ears or crossed on the chest.
How to do it
- Curl the ribs toward the pelvis — the shoulder blades lift, the lower back stays down.
- Exhale as you curl up; pause briefly at the top.
- Lower with control, keeping tension on the abs.
- Chin off the chest — hold an imaginary apple under it.
Common mistakes
- Yanking the head and neck.
- Sitting all the way up (that is a different exercise and mostly hip flexors).
- Dropping down fast between reps.
Scale it
Easier: Smaller range, hands reaching along the floor.
Harder: Slow tempo, add a weight held on the chest.