Body weight · Isolation
Crunch
Crunch mainly works your abs. It also helps your obliques.
Step by step
- Lie on your back, knees bent, hands by your head.
- Press your lower back down and curl your shoulders up.
- Pause, then lower slowly without dropping.
What you should feel
A squeeze in your abs; your neck and lower back should not strain.
Common mistake
Pulling on your neck; keep elbows wide, eyes up, and lift with your abs.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Pallof pressAbs, Obliques
Cable crunchAbs
Ab crunch machineAbs
Seated cable crunchAbs
PlankAbs
Hanging knee raiseAbs, Hip flexorsQuestions
What muscles does the crunch work?
Crunch mainly works your abs. It also helps your obliques.
Can I do the crunch at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the crunch?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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