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Crunch

crunch

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When I coach the crunch, I want you to feel a tight, controlled tension wrapping around your midline, not a frantic pull on your neck. A perfect rep feels like a deliberate curl that lifts your shoulder blades just off the floor while your lower back stays anchored. Focus on drawing your ribcage toward your pelvis with a steady exhale, holding the contraction long enough to burn, and lowering with absolute control. Quality beats quantity here, and every repetition builds a resilient core connection.

Steps

  1. 1

    Lie flat on your back with knees bent and feet planted firmly on the floor.

  2. 2

    Place your fingertips lightly behind your ears, keeping elbows wide and neck relaxed.

  3. 3

    Exhale slowly as you curl your shoulder blades off the floor, drawing your ribcage toward your hips.

  4. 4

    Hold the top position for one second, focusing on squeezing your midline without pulling your head forward.

  5. 5

    Inhale deeply as you lower your upper back down with control, stopping just before your shoulder blades touch the ground.

  6. 6

    Reset your posture, maintain constant core tension, and repeat for the desired number of repetitions.

If you're new to this

When starting out, prioritize control over speed or range of motion. You should feel a focused burn directly in your abdominal wall, not a sharp pull in your neck or lower back. True failure arrives when you can no longer maintain a neutral cervical spine or when your hip flexors begin to yank your torso upward. Stop the set immediately if you experience spinal discomfort or lose the ability to exhale fully during the curl. Common compensations include jerking the head forward with your hands, lifting the entire back off the floor, or holding your breath. Keep your chin slightly tucked, imagine a small orange resting under your chin, and move only through your thoracic spine. Mastering this isolated flexion builds a resilient midline that translates to every other movement you train. Trust the slow tempo, and let the muscles do the work.

Common mistakes

Most lifters sabotage the crunch by yanking their head and neck forward, which shifts tension away from the abs and strains the cervical spine. Another frequent error involves overextending the range of motion by lifting the entire lower back off the floor, turning a targeted flexion exercise into a hip-dominant movement. Rushing through reps with momentum also robs the muscle of time under tension, while holding your breath spikes intra-abdominal pressure and disrupts core engagement. Finally, planting the hands too high on the head creates a lever that encourages elbow pulling instead of abdominal contraction. Keep the movement small, deliberate, and strictly controlled to maximize effectiveness and protect your spine.

Informational only. Not medical, fitness, or dietary advice. Consult a qualified professional before starting any new programme. Read the safety policy →