How to Do an Abdominal Crunch: Proper Form, Variations, and Common Mistakes
Targets: Abdominals
Level: Beginner
Crunches have been the mainstay of ab workouts for decades. They target the rectus abdominis, the six-pack muscle that runs along the front of the torso. Building this muscle is part of developing your core muscles for stability and performance. Crunches can be part of a core strength workout or a total body workout.
How to Do Crunches
Lie on your back on the floor and bend your knees, placing your hands behind your head or across your chest. Some people find that crossing their arms over their chest helps them avoid pulling on their neck.
- Brace your core.
- Crunch your ribs toward your pelvis using your abdominal muscles to initiate and complete the movement.
- Exhale as you come up and keep your neck straight, chin up.
- Hold at the top of the movement for a few seconds, breathing continuously.
- Lower slowly back down, but don’t relax all the way.
- Repeat for 15 to 20 repetitions with perfect form for each rep.
If you feel your neck is too tense, you can hold your head with one hand. If you put your hands behind your head, your fingers should gently hug your head. The idea is to support your neck without taking away from the work of your abdominal muscles.
Benefits
Crunches work the muscles in the front of your abdomen called the rectus abdominis, also known as the six-pack. The rectus abdominus flexes to bring your shoulders toward your hips.
As one of the main core muscles, it provides stability to the body. A strong back and abdominal muscles are the foundation for your daily activities and athletic performance. Additionally, a strong core is a must to prevent back pain and strain, while promoting spinal and pelvic stability.
Other variations of crunches
You can do this exercise in a variety of ways to reach your skill level and goals.
Full Crunch
- Lay on your back and brace your core.
- Bring your shoulder blades 1 or 2 inches off the floor imagining you are bringing your ribs toward your pelvis; bring your knees in at the same time you lift your upper body off the floor.
- Exhale as you come up and keep your neck straight, chin up.
- Hold at the top of the movement for a few seconds, breathing continuously.
- Lower slowly back down without fully relaxing.
- Repeat for 15 to 20 repetitions with perfect form for each rep.
Exercise Ball Crunch
- Place your upper to mid back on an exercise ball with your feet flat on the floor.
- Engage your abs and crunch your ribs toward your pelvis bones using your abdominal muscles
- Hold the crunch at the top for a count before slowly lowering back down over the ball.
