Drag to rotate
3 sets of 6–15 reps, 1–2 min rest, guided
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
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
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. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
