Crunch

Fundamental isolation exercise targeting the rectus abdominis through spinal flexion while lying on your back.

Instructions

1. Lie flat on your back with your feet flat on the ground and your knees bent at approximately a 90-degree angle.
2. Place your hands lightly behind your head near your ears, keeping your elbows out to the sides. Avoid locking your fingers behind your head.
3. Push the small of your back down into the floor to isolate your abdominal muscles.
4. Begin to roll your shoulders off the floor by contracting your abdominals and exhaling. Only your shoulders should come up off the floor, approximately 4 inches; your lower back should remain on the floor.
5. At the top of the movement, contract your abdominals hard and hold the contraction for a second.
6. Slowly lower your shoulders back to the starting position as you inhale.
7. Repeat for the recommended amount of repetitions.

Tips

• Focus on a slow, controlled movement; avoid using momentum to lift your shoulders.
• The movement is short; you’re only lifting your shoulders 4 inches off the floor.
• Keep your lower back pressed into the floor throughout the exercise.
• Avoid pulling on your neck with your hands; they are only there for light support.
• Exhale as you contract upward and inhale as you lower yourself back down.
• This exercise is excellent as part of a comprehensive core training program.
• Add resistance by holding a weight plate across your chest for increased difficulty.