Bodybuilding.com Information Motivation Supplementation
in:
Login or Create an account to set your gender preference.

Crunches

Exercise Data

Type: Strength
Main Muscle Worked: Abdominals
Equipment: Body Only
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


8.5

Out of 10

Excellent

Exercise Rating Read Crunches Reviews
SHARE Bookmark and Share


Crunches Images

Crunches
Click to enlarge
Crunches
Click to enlarge




Crunches Guide

Main Muscle: Abdominals

  1. Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.
  2. Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
  3. While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.
  4. Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
  5. After the one second contraction, begin to come down slowly again to the starting position as you inhale.
  6. Repeat for the recommended amount of repetitions.

Variations: There are many variations for the crunch. You can perform the exercise with weights, or on top of an exercise ball or on a decline bench.



Alternative Exercises For Crunches

9.0

Out of 10

8.1

Out of 10

7.7

Out of 10

Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

of people found this review helpful

Review: Crunches

Exercise Rating
10/10

May 18, 2014 8:18 AM: This is my daily routine for the past 5-6 days



comment
Please login to rate this review.

of people found this review helpful

Review: Crunches

Exercise Rating
8/10

Jan 16, 2014 7:27 AM: Good work out!



comment
Please login to rate this review.

of people found this review helpful

Review: Crunches

Exercise Rating
9/10

Jun 5, 2013 5:13 AM: One of the better abdominal exercise that can be used to sculpt the midsection.
There is no need to use extra weight if you do them strictly and properly, unless you have really poorly developed abs



comment
Please login to rate this review.

of people found this review helpful

Review: Crunches

Exercise Rating
9/10

Apr 8, 2013 7:05 AM: getting easier



comment
Please login to rate this review.

of people found this review helpful

Review: Crunches

Exercise Rating
9/10

Mar 23, 2012 4:46 PM: One of the best exercises for the abs. I do 3 sets of 40 reps and one set to failure with a 20 lbs plate in my chest. I don't increase the number of reps but the weight I use.



comment
Please login to rate this review.

of people found this tip helpful

Tip: Crunches

Exercise Rating
N/A

Jan 7, 2012 6:26 AM: The best excersise for the abs - but only when done correctly. See, what a lot of people (for some reason) don't realise is that abs are like any other muscle in the body; they train better with more resistance. Don't waste your time doing 200 crunches with only your body weight. Put a weighted barbell,...+See More



comment
Please login to rate this tip.

of people found this tip helpful

Tip: Crunches

Exercise Rating
10/10

Nov 19, 2011 8:43 PM: lightly put a weight plate behind head



comment
Please login to rate this tip.

of people found this review helpful

Review: Crunches

Exercise Rating
7/10

Nov 12, 2011 5:17 AM: a good excerise to start off with, but it only isolates to so few muscles.



comment
Please login to rate this review.

of people found this review helpful

Review: Crunches

Exercise Rating
N/A

May 22, 2011 11:36 AM: Great Exercise



comment
Please login to rate this review.

of people found this tip helpful

Tip: Crunches

Exercise Rating
7/10

Feb 12, 2011 9:48 AM: Make sure to not strain your neck. Keep your hands on the sides of your head, or better yet on your chest.



comment
Please login to rate this tip.

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com