Crunch: How-to, Tips & More
The Crunch is a beginner isolation exercise for your abs. You do it with bodyweight. It is a good fit when your goal is muscle growth.
Muscles worked
Abs
Primary
How to do the Crunch
- Lie on your back with your knees bent and hands behind your head.
- Curl your shoulders off the floor, bringing your ribs toward your hips.
- Pause briefly.
- Lower slowly.
Crunch tips
- Do not pull on your neck.
Sets and reps
Most lifters do well with 15 to 30 reps per set, and 15 to 30 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Isolation
Crunch alternatives
More abs exercises
Ab Wheel Rollout
Ab wheel
Band Kneeling Crunch
Resistance band
Barbell Rollout
Barbell
Bicycle Crunch
Bodyweight
Bird Dog
Bodyweight
Cobra Stretch
Bodyweight
Frequently asked questions
What muscles does the Crunch work?
The Crunch mainly works your abs.
How many sets and reps should I do?
A good starting point is 15 to 30 reps per set, and many lifters get the best results between 15 to 30 reps. Use a weight that leaves one or two reps in reserve.
Is the Crunch good for beginners?
Yes. The Crunch is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Crunch?
You need bodyweight.
Add Crunch to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon