Core
Core
Crunches
Beginner
Level 25/100
Crunches are the world's best-known ab exercise. Lying on your back with knees bent, you flex the spine lifting the shoulders toward the knees, mainly training the rectus abdominis through its peak contraction range.
LevelBeginner
Sets3-4 × 15-25 reps
Rest60 sec
EquipmentFloor
Correct execution
Lie with knees bent and feet on the floor at hip width. Hands behind the head without pulling on the neck, or crossed on the chest. Contract the abs lifting the shoulders ~30-45°. It is neither necessary nor recommended to sit all the way up (that turns it into a sit-up that mainly hits hip flexors, not abs). Hold 1 second at peak contraction and lower slowly.
Most common errors
Pulling the neck with the hands, bouncing with momentum instead of muscular control, and sitting up too far into a full sit-up.
Progression
Standard crunches → weight on the chest → decline surface → legs elevated vertically.
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