Core
Negative Crunches
Master the eccentric phase of the crunch to build deep core stability and refined abdominal control.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the floor with your knees bent at a 45-degree angle and your feet flat on the ground.
Extend your arms straight out in front of you or cross them over your chest to set your starting position.
Engage your core and begin to lean backward at a very slow, controlled pace.
Focus on articulating through your spine, feeling each vertebra approach the floor one by one.
Continue the descent until your shoulder blades lightly touch the mat, maintaining constant tension in the abdominals.
Use your hands to assist yourself back to the starting upright position to avoid concentric strain.
Reset your posture and repeat the movement for the prescribed number of repetitions.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Dropping the torso quickly during the final few inches of the descent.
- Arching the lower back away from the floor instead of maintaining a slight curve.
- Holding your breath rather than exhaling during the downward phase.
- Lifting the feet off the ground to compensate for lack of core strength.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.