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How to do the Crunch - Learn Proper Crunch Form
- Step 1: Lie down on the floor. Your back should be flat and your knees bent at an approximately 60 degree angle.
- Step 2: Keeping your feet flat on the floor, cross your wrists over your chest. This is the starting position.
- Step 3: Bring your upper body up so that your shoulder blades are just off the floor and your body forms a C-shape. Exhale as you do so and hold the contraction for a second.
- Step 4: Slowly move down to the starting position. Exhale as you do so.
- Step 5: Repeat for the desired number of reps.
Crunch Variations and Crunch Alternatives
- Variation 1: Hold a weighted plate in your hands while performing the exercise.
- Variation 2: Perform on a Swiss ball to get a fuller range of motion and ease the pressure on your lower back.
- Variation 3: Hold your hands out in front of you instead of against your chest. However, do not swing your arms to propel your body up as you crunch, keep them stationary.
Crunch Tips
- Tip 1: Do not jerk your weight up. Focus on utilizing your abs to raise your body up.
- Tip 2: Move slowly and deliberately as you perform the exercise.
- Tip 3: Focus on "crunching" your abs. You are not doing a sit up where you are just trying to raise your torso off the ground. You want to form a C-shape with your body.
Crunch Records and Crunch Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 626 | 241 |
| Average weight for this exercise: | 38 pounds | 21 pounds |
| # of workout plans that include this exercise: | 315 | 315 |
| Popularity Rank (based on number of workouts): | 7 | 7 |
Your Crunch Records and Crunch Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
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Crunch Chart - Average Crunch Weight Lifted
Crunch - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
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360 Degree Hanging Leg Rotation | Abs | Expert |
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360-Degree Lying Leg Rotation | Abs | Beginner |
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3 Point Plank | Abs | Intermediate |
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45 Degree Plank | Abs | Beginner |
 |
Ab Plate Twist | Abs | Intermediate |
Crunch Workout Programs (Workout Plans that use the Crunch)
| Workout Plan | Difficulty | |
|---|---|---|
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Men's Beginner Workout Plan | Beginner |
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Women's Beginner Workout Plan | Beginner |
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Home Workout Plan | Beginner |
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Blake Lively Workout Plan | Intermediate |
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Daniel Craig Workout Plan | Expert |
Crunch Muscles Worked
Crunch Equipment
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Crunch Training Details
The crunch is a calisthenics exercise that primarily targets the abs and to a lesser degree also targets the .
The only crunch equipment that you really need is the following: . There are however many different crunch variations that you can try out that may require different types of crunch equipment or maye even require no equipment at all.
Learning proper crunch form is easy with the step by step crunch instructions, crunch tips, and the instructional crunch technique video on this page. The crunch is a n/a exercise for those with a beginner level of physical fitness and exercise experience. Watch the crunch video, learn how to do the crunch, and then be sure and browse through the crunch workouts on our workout plans page!
Crunch Sports
Crunch Force Type: N/A
Crunch Mechanics Type: Isolation
Crunch Other Names: ab crunch
The all time classic ab exercise
I have mixed feeling about the crunch. A lot of the newer research seems to recommend moving away from doing crunch/sit-up type movements and instead target the abs by doing exercises that require a stable core while you move your legs (i.e. hanging leg raises, dying bug, ball rollouts, etc.) This is definitely a staple of many people with much better abs than me and has been around a long time so I'll give it 3 stars.