Abs · Bodyweight
Crunches
Crunches are a foundational bodyweight isolation exercise designed to target the rectus abdominis. They are suitable for all fitness levels and typically fit best toward the end of a workout or within a dedicated core routine.
- Muscles
- Abs
- Equipment
- Bodyweight
- Type
- Strength
- Animation
- Men
How to do it
- Lie on your back with your knees bent and feet flat on the floor.
- Place your hands behind your head, or cross them over your chest.
- Inhale and brace your core. Then, exhale as you lift your upper body towards your knees, keeping your lower back against the floor.
- Raise your upper body just enough to lift your shoulder blades off the ground.
- Inhale as you slowly lower yourself back to the starting position.
Common mistakes
- Pulling on the back of the neck places excessive strain on the cervical spine and reduces core activation.
- Lifting the lower back off the floor shifts the workload from the abdominals to the hip flexors.
- Using momentum and swinging the torso deprives the abdominal muscles of sustained tension throughout the rep.
Tips
- Fix your gaze upward and keep a fist-sized distance between your chin and chest to avoid neck strain.
- Pause for one second at the top of each repetition with a full exhale to maximize peak contraction.
- Cross your arms over your chest or lightly touch your temples instead of interlacing fingers behind your head.
Sets and reps
Perform 3–4 sets of 15–25 slow, controlled repetitions to build core endurance and muscle definition. Rest for 45–60 seconds between sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Can crunches burn belly fat directly?
Crunches strengthen and tone the abdominal wall, but spot-reducing fat is not possible without an overall caloric deficit.
What should you do if crunches cause neck or lower back pain?
Stop the exercise immediately and ensure your lower back stays pinned to the floor; if pain persists, consult a healthcare specialist.
