How to Do Crunches



Crunches are a type of exercise that target the muscles of the abdominal area. To perform a basic crunch
Guidelines with instructions for doing crunches

Crunches are one of the most popular and classic core exercises. Performing Crunches trains your abdominal muscles that is part of your core.

They are one of the exercise that i see many people perform incorrectly in the gym. Getting your form correct while doing crunches can help you in getting the best results when doing crunches. Correcting your form while doing crunches will also prevent you from straining your neck muscle and avoid lower back injuries.

Doing this does not require any equipment, that is why you can do crunches any place.

There is small changes need to do different types.

Performing them to strengthen your core can be beneficial to your overall core muscles. A strengthened core can promote balance and stability , help you perform better at sports and help you with your posture.

They are perfect for toning your ab muscles.They cause hypertrophy of the abdominal muscles.

If you looking for a well-rounded core routine then crunches is a go to exercise. Crunches targets one out of four muscle groups for your abs because your core is usually made up of four muscles groups. They will work for every angle of your core.

Crunches are a type of exercise that target the muscles of the abdominal area. To perform a basic crunch:

  1. Lie down on your back with your knees bent and feet flat on the ground.
  2. Place your hands behind your head, with your elbows out to the sides.
  3. Tighten your abdominal muscles and slowly raise your head, neck, and shoulders off the ground, while keeping your lower back pressed into the ground.
  4. Hold the crunch for a few seconds and then slowly lower back down to the starting position.

Crunches can be performed in a variety of different ways, such as with your feet elevated, with a twist, or with added resistance. While crunches are a popular exercise for strengthening the abdominal muscles, it’s important to perform them with proper form and technique to avoid strain or injury.

It’s also important to remember that crunches alone will not necessarily burn fat or give you a six-pack overnight. In order to achieve a toned and defined abdominal area, you’ll need to combine crunches with a healthy diet and regular cardio and strength training.


  1. Improved Core Strength: they primarily target the rectus abdominis muscle, which is responsible for flexing the spine. By strengthening this muscle, you can improve your overall core strength, which can help to improve posture, balance, and stability.
  2. Better Athletic Performance: A strong core is essential for many athletic activities, including running, jumping, and throwing. By strengthening your core with crunches, you can improve your athletic performance in a variety of sports.
  3. Reduced Risk of Injury: A strong core can also help to reduce the risk of injury, particularly in the lower back. By strengthening the muscles that support the spine, you can help to reduce the risk of strains, sprains, and other injuries.
  4. Improved Appearance: While crunches won’t necessarily burn fat or give you a six-pack overnight, they can help to tone and define the muscles of the abdominal area, which can improve your overall appearance.
  5. Convenience: Crunches can be done just about anywhere, without any equipment or special tools. This makes them a convenient exercise for strengthening the core muscles, even when you don’t have access to a gym or other exercise equipment.

While crunches can be a beneficial exercise for improving core strength and reducing the risk of injury, it’s important to perform them with proper form and technique to avoid strain or injury. As with any exercise program, it’s always a good idea to consult with a trainer or coach to develop a program that is tailored to your individual needs and goals.

What are the pros and cons of doing crunches

Crunches are a popular exercise for strengthening the abdominal muscles, but like any exercise, they have both pros and cons. Here are some potential pros and cons of doing crunches:


  1. Strengthening of abdominal muscles: they can help to build and tone the abdominal muscles, making them stronger and more defined.
  2. Improved posture: Stronger abdominal muscles can help to improve posture, as they help to support the lower back and promote proper alignment.
  3. Convenience: Crunches can be done just about anywhere and without any equipment, making them a convenient exercise for many people.


  1. Potential for back strain: Improper form during crunches can put unnecessary strain on the lower back, potentially causing injury.
  2. Limited muscle activation: While crunches are effective for targeting the rectus abdominis muscle, they do not engage all of the muscles in the core region.
  3. Lack of variety: Relying solely on crunches for core strengthening can lead to a lack of variety in your exercise routine, which can limit overall fitness gains.

Overall, crunches can be an effective exercise for building abdominal strength and improving posture, but they should be done with proper form to avoid back strain and should be paired with other exercises to ensure balanced muscle activation and overall fitness gains.

Guidelines with instructions for doing a SIMPLE crunch:


Follow this step by step guide to get start doing themcorrectly :

STEP 1 :

Lie flat on a training mat to support your back with your knees bent and as wide as your hips and your feet must be flat on the floor.

STEP 2 :

Tighten your abs and keep your abs flexed during the crunches.

STEP 3 :

Your hands showed be placed behind your head.

STEP 5 :

Widen your elbows then use your abs to lift your head and elbows off the ground the ground while flexing your abs.

Step 6:

Repeat all the steps going back to lying flat on you back with your head on the ground.

Some types of Crunches?

Bicycle crunch


Performing bicycle crunches works your upper abs and rectus abdomens.

Put your hands behind your head and lay straight on your back then lift your knee towards your chest.

Now rotate your leg movement bending your left leg towards your chest then right leg towards your chest.

The motion needs to look like you are riding a bicycle.

Do this all in one motion for about 10 seconds.

Double Crunch


Double crunches is where you lie flat on your back putting your hands behind you head and legs up at 90 degrees.Now lift your shoulders and head off the ground and bed your legs 90 degrees and stay in that position for 10 to 20 seconds.Now keep repeating this exercise for as many reps as you can.

Twisted Crunch

Twisted crunches is done by lying flat on the floor mat raising yourself to the right side and then the left side. Doing this exercise helps you in flatting the stomach side muscles and is the best exercise for weight loss.

Reverse Crunch


Both Neck and lower back remain on the ground as you perform the exercise with legs and abs curling inwards towards the chest. By doing this exercise there is less strain on your neck and lower back unlike other ab execises.

Please see below video to get more information on how to do a reverse crunch:


Crunches and sit-ups are both popular exercises for strengthening the abdominal muscles, but they differ in their technique and muscle activation. Here are some key differences between crunches and sit-ups:

  1. Technique: The main difference between crunches and sit-ups is the range of motion. Sit-ups involve lifting your entire torso off the ground, while crunches involve lifting only your upper back off the ground. Sit-ups also involve using the hip flexors to lift the torso, while crunches rely more on the abdominal muscles.
  2. Muscle activation: Sit-ups activate a larger range of muscles, including the rectus abdominis, obliques, hip flexors, and even the muscles of the chest and neck. Crunches primarily activate the rectus abdominis, but to a lesser degree than sit-ups.
  3. Potential for injury: Sit-ups can put a lot of strain on the lower back, especially if done with improper form or too much momentum. Crunches are generally considered to be a safer exercise for the back, as they involve less movement and less strain on the spine.

In general, crunches are a safer and more targeted exercise for strengthening the rectus abdominis, while sit-ups are a more comprehensive exercise that engage multiple muscle groups. Both exercises can be effective for building core strength, but it’s important to use proper form and avoid overuse or injury.

Last word

These are good ab exercises which don’t require and equipment and works your abs all round following the different mentioned ab exercise which can help tone your abs, build six-packs, and even flatten your lower abs.