Crunch
A lying spinal flexion exercise that curls the shoulders toward the pelvis. It targets the rectus abdominis with minimal hip flexor involvement.
Primary muscles
- Abs (Rectus Abdominis)
Secondary muscles
- Obliques
- Sets
- 2–3
- Reps
- 12–20
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with knees bent, feet flat on the floor hip-width apart, and fingertips lightly behind your ears or arms crossed on your chest.
Brace your abs and gently press your lower back toward the floor.
Curl your head, shoulders and upper back off the floor by bringing your ribs toward your pelvis.
Pause briefly when your shoulder blades clear the floor.
Lower slowly back to the start under control.
Breathing: Exhale as you curl up, inhale as you lower.
Coaching tips
Ribs to hips
Keep a fist of space between chin and chest
Slow on the way down
Common mistakes
Pulling on the head and neck
Using momentum to swing up
Lifting too high so the hip flexors take over
Safety notes
Keep hands light on the head to avoid straining the neck.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.