Bodyweight Training

Crunches exercise

Crunches are a classic abdominal exercise that target the rectus abdominis, often called the 'six-pack' muscle. By curling the upper body toward the pelvis, they build core strength, improve stability, and can be performed almost anywhere without equipment.

Crunches exercise demonstration

How to perform Crunches

  1. Lie flat on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
  2. Place your fingertips lightly behind your head or cross your arms over your chest. Avoid pulling on your neck.
  3. Engage your core by drawing your belly button in toward your spine.
  4. Exhale as you slowly lift your shoulder blades off the floor, curling your upper body toward your knees.
  5. Pause briefly at the top of the movement and squeeze your abdominal muscles.
  6. Inhale as you lower your upper body back down to the starting position with control.
  7. Repeat for the desired number of repetitions, maintaining steady breathing and proper form.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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