Core
Crunches
Master the foundational abdominal movement to build core stability and definition with precision and control.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on a mat with your knees bent and feet flat on the floor about hip-width apart.
Place your hands lightly behind your head or cross them over your chest to avoid using your arms for momentum.
Engage your core by drawing your navel toward your spine while keeping your lower back pressed into the floor.
Exhale and lift your upper body, including your shoulders and upper back, toward your knees while keeping your neck neutral.
Hold the peak contraction for one second at the top of the movement while maintaining tension in the abdominal wall.
Inhale as you slowly lower your torso back to the starting position without letting your muscles fully relax.
Repeat the movement for the desired number of repetitions using a slow and deliberate tempo.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Pulling on the neck with the hands which creates unnecessary cervical strain.
- Lifting the lower back off the floor which shifts the load to the hip flexors.
- Using momentum or swinging the elbows to complete the repetition.
- Holding your breath rather than exhaling during the contraction phase.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.