Core
3008 Abdominal Crunch
A foundational core movement designed to isolate the upper rectus abdominis through controlled spinal flexion.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back with your knees bent and feet flat on the floor roughly hip-width apart.
Place your hands lightly behind your head or cross them over your chest to avoid pulling on your neck.
Engage your core by pulling your navel toward your spine and pressing your lower back into the floor.
Slowly lift your head and shoulder blades off the floor while exhaling, keeping your neck neutral.
Pause at the top of the movement for a second to maximize muscle contraction.
Lower yourself back to the starting position with control while inhaling.
Maintain constant tension in the abdominals by not letting your shoulders fully relax between repetitions.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Interlocking fingers behind the head and pulling the neck forward.
- Using momentum or jerky movements to lift the upper body.
- Lifting the lower back off the floor, which shifts tension to the hip flexors.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.