Bodyweight

Crunch

A Crunch exercise focuses on strengthening your core, notably your abs. It requires lying down and lifting your upper body off the floor, effectively toning your midsection.
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Crunch instructions
Step-by-step instructions
1
Lie flat on your back on a mat with your knees bent and your feet flat on the floor.
2
Place your hands behind your head, elbows pointing outward.
3
Using your core, lift your upper body off the ground leading with your chest. Keep your lower back on the mat at all times.
4
Hold the position momentarily, then slowly lower your body back to the starting position.
5
Avoid pulling on your neck or leading with your elbows as this can strain your neck muscles. Repeat for the programmed number of reps.
Lie flat on your back on a mat with your knees bent and your feet flat on the floor.
Place your hands behind your head, elbows pointing outward.
Using your core, lift your upper body off the ground leading with your chest. Keep your lower back on the mat at all times.
Hold the position momentarily, then slowly lower your body back to the starting position.
Avoid pulling on your neck or leading with your elbows as this can strain your neck muscles. Repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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