Crunch
- Beginner
- Home
- Calisthenics
The crunch is a bodyweight abs exercise that curls your shoulders off the floor while your lower back stays down, working the abs through trunk flexion. It isolates the abs without loading the hips or legs. Beginners use it at home or in calisthenics training, for reps as a warmup or a main abs block.
- Muscles
- Abs
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Lie on your back with knees bent, feet flat.
- Place your hands behind your head, elbows wide.
- Curl your shoulders off the floor, ribs toward your pelvis.
- Lower slowly without pulling on your neck.
Form cues
- Keep your lower back pressed flat to the floor.
- Exhale sharply at the top of each rep.
- Keep your gaze fixed on the ceiling throughout.
Common mistakes
- Hands yank the head forward. Keep your hands light, elbows wide and relaxed.
- Reps rely on momentum, not control. Slow the lift and squeeze the abs hard.
- Chin juts forward and neck takes the load. Leave a fist of space under your chin.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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