How to do Crunches


Want to learn how to do crunches? You’ve come to the right place. Crunches are an incredibly popular exercise that targets your abs, and you can do it without requiring any equipment. Crunches will tone the belly, strengthen the core, and can help build six-pack abs. Keep reading to learn how to do this straightforward, effective exercise.


Here’s how to do a traditional crunch.

  1. Lie down on the floor or exercise mat, with your legs bent so your knees are pointing upwards. Your feet, back, and head should all remain flat.

  2. Place your fingertips behind your head, or you can criss-cross your arms on your chest. Whichever position you prefer, it’s important to avoid neck strain, so don’t use your hands to push your head or neck. They are simply there to rest.

  3. Lift your shoulder blades off the floor. Keep your head and neck relaxed, but tense your abs and briefly hold the position. With crunches, your body should be only slightly off the ground (with sit ups, your upper body moves all the way to your knees).

  4. Gently lower your upper body and return to your original position. You’ve now done one crunch.

Do's and Don'ts

  • DO exhale when lifting your upper body.

  • DON’T forget to breathe.


Crunches are an incredibly popular abdominal exercise. Requiring no equipment, crunches are easy to do, great for beginners and gym pros alike, and help target the abs. Crunches are one of the most effective exercises to build six-pack abs, but you should use proper form to ensure you’re getting the most out of this tiring workout.

Here you can learn how to do a traditional crunch, however there are other variations such as the oblique crunch. Explore all of our ab and core exercises to push your workout to the next level.


Crunches are a popular exercise, but they often work best as part of a personalised, consistent workout regimen. If you want to learn how to incorporate crunches into your own routine, our friendly personal trainers at your local Gym are happy to discuss a fitness plan tailored to your specific goals and needs.

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