Crunch

These notes combine advice from 10 reviewed passages across 10 workouts.

Overview

The crunch is a core-strength movement built around a small, rounded abdominal curl. Tuck the chin and draw the ribs toward the pelvis, stopping before the torso rises upright.

Basic technique

Move slowly and use the abdominal muscles to curl. Keep the back rounded, the chin tucked, and the ribs moving toward the pelvis.

When the legs and torso move toward each other, let both sides contribute equally and meet in the middle.

Cross-crunch variations

For an elevated alternating version, place the hands behind the head and keep the feet raised. Alternate the knees and use only a small torso lift to bring the knee and elbow together in the middle.

In another variation, bring the left knee toward the right and the right knee toward the left, then perform the crunch.

Programming and effort

Crunches can be included in a one-minute maximum-repetition test with judges checking form. During mixed stations, the crunch section may be the hardest part for one person, while another person may be more limited by a different exercise.