Crunch
A crunch is curling your head and shoulder blades a little off the floor by tightening your stomach, then lowering back down. It's a small movement that works the abs, with your lower back staying on the mat.
- Group
- Core
- Equipment
- A mat
- A first set
- 15 reps
How to do it
Start position
Lie on your back on a mat with your knees bent, feet flat and hip-width apart, fingertips lightly behind your ears and elbows wide.
One rep
- Breathe out and curl your head and shoulder blades about a hand-width off the mat by tightening your stomach.
- Pause briefly at the top.
- Lower your shoulders back to the mat with control.
Tempo
About 2.2 seconds per rep, at a controlled pace. A set of 15 takes around 33 seconds.
Form cues
- Your lower back and both feet stay on the mat.
- Keep your elbows wide; your hands never pull your head.
- A small, controlled range is the whole move.
Common mistakes
- Pulling on your neckBarely touch your head with your fingertips and leave a fist of space under your chin.
- Turning it into a full sit-upStop when your shoulder blades leave the mat.
- Swinging up with momentumSlow down: a second up, a second down.