Crunch
The classic short-range ab curl — simple direct ab work when programmed alongside the stability movements.
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Lie on your back, knees bent, feet flat, hands lightly behind the ears or crossed on the chest.
How to do the Crunch
- 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.
Crunch muscles worked
The Crunch works the abs.
Common Crunch 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.
Pairs well with
Bicycle Crunch
Alternating elbow-to-opposite-knee crunches with a cycling leg action — abs and obliques with a coordination element.
Hollow Hold
The gymnast’s banana-shaped hold — total anterior-core tension that transfers to a stable, tall running posture.
Hollow Rock
Rocking back and forth in a hollow body position — builds core control and full-body tension.
Lying Leg Raise
Raising straight legs from a lying position — a core exercise that emphasizes the lower abs.