Crunches
CoreMuscles worked
corehip flexors
- Equipment
- No equipment
- Level
- Beginner
- How much to do
- 12–20 reps per set.
How to do it
- Lie on your back with your knees bent, feet flat, and hands lightly behind your head.
- Curl your shoulder blades off the floor by drawing your ribs toward your hips.
- Pause at the top and feel your abs squeeze.
- Lower slowly until your shoulders just touch the floor.
- Keep the movement small and controlled for each rep.
How to breathe
Breathe in as you lower, out as you push. Never hold your breath at the hardest point.
Common mistakes
Pulling on your neck with your hands. Rest your fingers behind your ears and lead with your ribs, not your elbows.
Swinging into it. If momentum is doing the work, slow down until the muscle has to.
Stopping short of the ends. Half a rep trains half the muscle — go all the way to each end.
Frequently asked questions
- Which muscles do Crunches work?
- Crunches mainly work your core. They also engage your hip flexors.
- What equipment do you need for Crunches?
- None — Crunches are a bodyweight move you can do anywhere.
- Are Crunches good for beginners?
- Yes — Crunches are beginner-friendly. Start slow and keep your form clean.
- How many reps of Crunches should you do?
- 12–20 reps per set.