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Abs

Crunch

The Crunch is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: upper abs 46%, lower abs 30% and obliques 20%.

Also known as: ab crunch, basic crunch, buikspieren, buikspieroefening

Level: BeginnerEquipment: BodyweightSingle-joint (isolation)
Crunch demonstration

How to do it

  1. Lie on your back on a mat with the knees bent and feet flat, hip-width apart.
  2. Place the fingertips lightly behind the ears or cross the arms over the chest.
  3. Press the lower back gently into the floor.
  4. Curl the head, shoulders and upper back off the floor by bringing the ribs toward the hips.
  5. Pause at the top, then lower slowly until the shoulders touch down.

Tips

  • Keep a fist-sized gap between chin and chest.
  • Breathe out as you curl up.

Common mistakes

  • Pulling on the head with the hands.
  • Lifting the lower back off the floor and turning it into a sit up.
  • Dropping back down without control.

Muscles worked by the Crunch

  • Upper abs Primary46%
  • Lower abs Primary30%
  • Obliques Secondary20%
  • Hip flexors Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Curling the ribcage toward the pelvis is spinal flexion by rectus abdominis, with the obliques assisting; a full sit up adds the hip flexors.

Crunch alternatives

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Crunch work?

Mainly the upper abs and lower abs. The obliques assist.

Is the Crunch good for beginners?

Yes. The Crunch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Crunch?

For example the Ab Crunch Machine, Cable Crunch and Cable Crunch Standing. They train mostly the same muscles, some with different equipment.

How do you make the Crunch harder?

Add weight or reps, or move on to the Cable Crunch Standing and Seated Cable Crunch.

Sources

  • Escamilla et al. 2006, Phys Ther 86(5):656-671 (traditional and nontraditional abdominal exercises)

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