Core
Abdominal Crunch
A foundational core movement designed to isolate the rectus abdominis through a controlled, small range of motion.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on a gym mat with your knees bent and feet anchored firmly on the floor 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 and slowly lift your shoulder blades off the floor while exhaling, keeping your lower back pressed into the mat.
Pause at the top of the movement for one second to maximize the contraction of the abdominal muscles.
Inhale as you slowly lower your torso back to the starting position without letting your muscles fully relax.
Repeat the motion for the desired number of repetitions while maintaining a steady, controlled tempo.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Pulling on the neck with the hands
- Lifting the lower back off the floor
- Using momentum instead of muscle contraction
- Holding the breath during the exertion phase
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.