Core · Isolation

Crunch

A basic floor crunch for the rectus abdominis.

MAIN MUSCLE
Abs
ALSO WORKS
Obliques
EQUIPMENT
Bodyweight, Gym mat
LEVEL
Beginner
REPS
15-25
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Lie on your back with knees bent and feet flat.

  2. Place hands lightly beside the head or across the chest.

  3. Curl the shoulders off the floor by contracting the abs.

  4. Lower slowly back down.

COMMON MISTAKES

  • Pulling on the neck; keep hands light and the chin slightly tucked.
  • Using hip flexors and momentum; curl the spine and move slowly.

TIPS

  • Exhale fully as you curl up to feel the abs contract harder.

QUESTIONS

Which muscles does Crunch work?

The main muscle is Abs. It also works Obliques.

How many reps should I do?

FORGE suggests 15-25 reps for Crunch. The app adjusts sets and reps to your goal and level.

What can I do instead of Crunch?

These train the same muscles: Cable Crunch, Bicycle Crunch, Reverse Crunch.