How to Do Crunches

Exercise / Abs

Here’s How to do Crunches

1. Begin your first rep by lying flat on your back, knees bent feet flat on the floor and the heels of your feet only a few inches from your buttocks.


2. Bring your hands to your temples with palms out, and elbows out from the body.


3. While exhaling, bring your shoulder blades off the ground fairly quickly, until you feel an intense pressure in your rectus abdominus muscles. Do not jerk your shoulders up.


4. Hold for a two to three-second count, then slowly release.


5. Start the next rep when your head and shoulders are just about to touch the ground.


  • Crunches are not full sit-ups
  • Form is important

Crunches have been proven to be one of the most effective exercises to target the abs and obliques. The being said, adding crunches to your ab workout is a must. However, if you’re not using the proper form when doing crunches, you won’t see the results you expect. So take the time to learn how to do crunches properly to get the best results.

CAUTION: If you’re a beginner, or not in optimal shape for exercise, start slowly! Consult a physician before starting a new exercise regimen.

Exercise Tips

  • Never jerk up on your neck and head when doing crunches.
  • Keep your chin pointed upward.
  •  Squeeze your abs when lifting off the floor, and on the way down.
  • Having an exercise mat helps you do more reps.
  • Start slow, you will build endurance over time.

Learn how to do crunches: Variations

  1. The bicycle crunch is a variation of the standard crunch and is also very effective for targeting abdominal muscles.
  2. Another popular variation of the crunch is the reverse crunch because it works all of the major muscles in the abdomen.