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Crunch

The basic spinal flexion exercise for the rectus abdominis.

BeginnerBodyweight3 × 15–20
Crunch demonstration thumbnail — How To Do Crunches | The Right Way | Well+Good
AbsBodyweight

Crunch

Demo · Well+Good

Verified Crunch demonstration by Well+Good. Click to play.

How to do the Crunch

  1. 1Knees bent, feet flat
  2. 2Curl the ribs toward the hips
  3. 3Don't pull on the neck
  4. 4Lower slowly

Benefits of the Crunch

  • Builds strength and size in the abs through a full, controlled range of motion
  • Needs no equipment — trainable at home, outdoors or while traveling
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services