Crunch
A short-range ab exercise that trains the abs’ main job: curling the spine.
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How to do the crunch
- 1Lie on your back with knees bent and feet flat.
- 2Rest your fingertips lightly beside your head.
- 3Curl your head and shoulders off the floor by shortening the space between ribs and hips.
- 4Lower slowly.
When to pick it: Pick it for direct ab work; hold a plate on your chest to add load.
Form cues
- Ribs toward hips
- Hands don’t pull the head
- Exhale on the way up
Common mistakes
- Yanking the neck with the hands
- Sitting all the way up with the hip flexors
- Rushing
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time.
Equipment taken? Swap it for
These train the same muscles with different equipment.
More abs exercises
All abs exercises →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.