Smart Workout Diary

Abdominal Crunch

The abdominal crunch is a bodyweight trunk-flexion exercise performed lying on your back. It primarily trains the rectus abdominis, with the obliques assisting to stabilize the torso. It supports abdominal strength and control when performed with a slow, controlled range of motion.

Demonstration

Abdominal Crunch — demonstration 1
Abdominal Crunch — demonstration 2

Instructions

  1. Set up: Lie on your back on a mat with knees bent, feet flat and about hip-width apart.
  2. Place your hands: Rest fingertips lightly beside your temples or cross your arms over your chest. Do not pull on your head or neck.
  3. Brace: Gently tighten your abdominal muscles, keep your lower back comfortably neutral, and look toward the ceiling.
  4. Crunch up: Exhale as you lift your head, shoulders, and upper back a short distance from the floor by curling your rib cage toward your pelvis.
  5. Pause and return: Briefly squeeze the abdominals, then inhale and lower with control until your shoulder blades return to the mat. Repeat without using momentum.
Muscle Group
Abs
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep it small: Lift only as far as you can maintain abdominal tension; a larger sit-up-like motion is unnecessary.
  2. Protect your neck: Keep space between your chin and chest, and let your hands support neither the head nor the movement.
  3. Control the tempo: Exhale on the way up and lower slowly rather than dropping your shoulders to the floor.
  4. Use a pain-free range: Stop if you feel sharp discomfort, especially in the neck or lower back.
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