Crunches - Abdominal Exercise

Crunches - Abdominal Exercise

In this lesson you will learn how to do crunches. The crunch is one of the best and most popular abdominal exercises for the upper abs. Lie down on your back, put your hands behind your ears in order to support your neck and roll your shoulders off the ground slowly until your ab muscles are fully contracted. Do about 25 repetitions per set and train your abs at least 3 times a week. Find more abdominal exercises on the weight training main page.


  • Lie down on your back and put your fingers behind your ears. Spread your elbows to the sides and keep your lower
    back on the ground.
  • Crunch Up: Roll your shoulders off the ground and keep your lower back down. Elevate your shoulder blades until your abdominals are fully contracted. Don't pull with your hands. Your hands only support your neck. Exhale at the same time.
  • Then go back to the beginning position and inhale.
  • Don't let your head touch the ground. Keep your lower back down. Keep your abdominals contracted and your back slightly rounded.


  • There is another crunch variation where you arch back and lift your stomach so that your head touches the ground. This way you stretch your abdominals after every repetition. Recommended if you want thicker abdominals or if you practice gymnastics. But don't do this if you are having back problems.
  • In order to make your crunches harder, you can lift your feet after every repetition. I usually lift my feet for about 10 seconds in the last rep => Isometric Abdominal Contraction
  • You can also crunch without bench and keep your legs in the air, which is easier with your knees over your chest and harder with the legs extended away from the body.
  • The easiest variation of the crunch is with the feet on the ground.
  • Do this exercises on soft ground. For example on a yoga mat.
  • Do 3 sets per workout.
  • Stretch your abs from time to time - Stretch the bridge.