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EXERCISE PDF

Crunch

Curl the upper back through a small range to train abdominal contraction and control.

English PDF guide

Review the movement and cautions alongside the original exercise PDF.

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Crunch: English PDF page 1 of 2
Crunch: English PDF page 1 of 2
Crunch: English PDF page 2 of 2
Crunch: English PDF page 2 of 2

Review the movement

Start: lie on your back with knees bent
Start: lie on your back with knees bent
Top: bring ribs toward the pelvis and lift the shoulders from the floor
Top: bring ribs toward the pelvis and lift the shoulders from the floor
Return: lower slowly without pulling on your neck
Return: lower slowly without pulling on your neck

Muscles used

Main muscles

  • Rectus abdominis

Assisting & stabilizing muscles

  • Internal and external obliques
  • Deep core muscles, including transversus abdominis (stability)

How to perform

  1. Lie on your back with knees bent and feet about hip-width apart. Cross your arms over your chest.
  2. Brace gently and relax the neck and shoulders without forcing your chin into your chest.
  3. Exhale and bring your ribs toward your pelvis, lifting the head, shoulders and shoulder blades without sitting all the way up.
  4. Pause briefly, then inhale and lower slowly. Keep feet, tailbone and lower back grounded.

Cautions

  • Avoid pulling the head forward, swinging the arms or bouncing.
  • Stop for pain or when form breaks down.
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