ABDOMINALS · BODYWEIGHT
How to do the crunch
The crunch trains your abdominals. Here is how to do it with good form.
Step by step
- Lie on the floor, bend your knees, and place your feet flat on the floor.
- Bring your arms up and place your fingertips behind your head.
- Engage your abs and take a breath.
- Crunch by bending your torso, lifting your shoulder blades several inches off the floor. Exhale at the top.
- Lower yourself slowly and breathe in.
Muscles worked
| Primary | Abdominals |
|---|---|
| Equipment | Bodyweight |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the crunch
- 6-Week Shred3 × 15
- 6-Week Core Strength3 × 12
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your abdominals
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