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Home » Exercise Guides » Core

Crunch Exercise: Target Your Abs, Obliques & Core Strength

How to do the crunch

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:19 AM EDT

Ask Question?

The crunch is a bodyweight isolation exercise which builds muscle and strength in the abdominals. Now, the abdominals, or abs make up the majority of the core muscles and they are very important for stabilization, bending, weight training, and many other daily functions. Which means they require a lot of hard training to develop further.

But, the crunch is a great way to target these muscles and it’s a very old school exercise which is still used for developing a strong and impressive core. The crunch is as simple as it gets for an ab exercise and there are so many variations that you’ll never get bored.

So, include some crunches in your ab routine if you want to improve your midsection.

Crunch Details
Basic Information
Body Part
Abdomen
Primary Muscles
Obliques, Rectus Abdominis, Transverse abdominis
Secondary Muscles
Erector Spinae, Hip Flexors, Rectus Femoris
Equipment
None
Exercise Characteristics
Exercise Type
Plyometric
Movement Pattern
Brace
Force Type
Isometric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Fat Loss
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy15-20
Endurance15-25
Power8-12
Muscular endurance15-20
Stability core15-20
Flexibility mobility15-30 seconds
Similar Exercises
  • Jefferson Curls: Ultimate Guide to Strengthen Your Posterior Chain
  • Single Arm Push Up: Master Form for Full Body Strength
  • Master the Stability Ball Decline Push-Up for Total Chest Strength
  • Master the Hanging Straight Leg Raise for Core Strength

Exercise Instructions

  1. Lie flat on the floor and bend your knees so your feet are flat.
  2. Then, place your hands by the sides of your head or anywhere comfortable for you.
  3. Now, tighten your core and flex your abs forward while lifting your head and torso slightly off the floor. Exhale during this portion of the exercise.
  4. Hold for 2 seconds.
  5. Lower your head back down on the back but keep your core tight. Inhale during this portion of the exercise.
  6. Repeat for the desired number of reps.

Variations & Tips:

  • Lie on your sides to target the obliques.
  • Lift your legs toward your abs and crunch at the same time to target both the upper and lower abdominals.
  • Do not pull on your head during the exercise.
  • Keep your core tight while you crunch.
  • The crunch works all core muscles including the obliques secondarily.

Watch: How to do the crunch

Interested in measuring your progress? Check out our strength standards for Crunches.

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Categories: Core Exercise Guides
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Double Cable Front Raise: Strengthen Your Shoulders & Upper Body

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Dumbbell Concentration Curl: Build Strong Biceps & Arms

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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