鍛錬How to do Crunch
Crunch works the Front abs (upper rectus abdominis) with no equipment. Key cue: “Curl up like you're looking at your belly button. Don't pull on your neck”
Steps
- Lie on your back with knees bent, hands on your chest or by your ears
- Breathe out and curl up until your shoulder blades leave the floor
- Lower slowly
How many: 12–20 reps × 2–3 sets
Muscles worked
Front abs (upper rectus abdominis)
Common mistakes
- Pulling your head with your hands
- Using momentum to come up
- Coming up too far
Easier or harder
| Easier | Slide your hands along your thighs |
|---|---|
| Harder | Pause 2 sec at the top |
Build a abs routine with a timer
More abs exercises
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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.