A crunch is a body weight exercise that targets the 4 types of abdominal muscles, known as your “abs”. In particular, these muscles are the rectus abdominis, internal and external obliques, transversus abdominis and the iliopsoas (hip flexors).

Generally, when performing any variation of a crunch the first fundamental movement is spinal flexion (bending forward) and extension (bending backwards), which contracts and relaxes the abdominal muscles.

Like with any exercise, it’s important to ensure that the movement is executed properly to reduce likelihood of injury and to optimise the benefits.

1 - Traditional Crunch

• Lie on your back on an Exercise Mat with your knees bent.

• Place your fingertips behind your ears or on opposite shoulders.

• Whilst exhaling, tense your abs and lift your head and shoulder blades off the mat, pulling the ribcage towards the pelvis. 

• Ensure your lower back remains flat on the floor. 

• Pause and then inhale and slowly return to your starting position. 

2 - Cross Body Crunch

• Lie on your back on a mat with your knees bent.

• Place your fingertips behind your ears.

• Whilst exhaling, tense your abs and lift one shoulder off the floor whilst simultaneously lifting the opposite foot off the floor. Bring elbow to knee

• Pause and then inhale and slowly return to your starting position. 

• Ensure your lower back remains on the floor at all times. 

3 - Scissor Crunch

• Lie on your back on a mat, and bend your knees so that your feet are flat on the floor.

• Place your fingertips behind your ears, against your chest, flat on the mat or under your hips.

• Lift your shoulders off the mat and simultaneously raise your right and left leg vertically with your knees nearly straight. Continue alternating leg positions.

• Keep your breath steady and ensure the lower back remains grounded.

4 - Standing Cable Crunch

• Attach a tricep rope cable attachment to a Cable Machine. And opt for a light weight at first.

• Stand straight, facing away from the pulley with your feet slightly apart. 

• Hold each end of the rope over your shoulders.

• Exhale whilst you bend at the waist and lean shoulders forward. Maintain tension on the abs at all times.

5 - Kneeling Cable Crunch

• Similar to standing cable crunches, except begin by kneeling and facing either towards or away from the pulley. Bend forwards at the hips.

• As with standing crunches, the aim is to maintain tension and not rest at either end of the movement.

6 - Lying Resistance Band Crunch

• Anchor a long loop resistance band behind your head, and bend your knees.

• Hold the band and crunch forward, lifting your shoulders off the floor.

7 - Decline Crunch

• Place an Adjustable Weight Bench in a 30 degree decline position.

• Lie on the bench and secure your legs on the knee and ankle pads.

• Place your fingertips behind your ears.

• Whilst tensing your abs, lift your torso toward your thighs. Your chest should come near to your knees at the top position then lower slowly.

• Take another breath and repeat.

8 - Oblique Crunch

• Lie on your back on a mat, and bend your knees so that your feet are flat on the floor.

• Place your left fingertips behind your left ear.

• Whilst exhaling, tense your abs and lift your left shoulder off the floor to aim for your right knee

• Pause, inhale and lower slowly. Repeat. 

• Ensure your lower back remains on the floor. 

9 - Dumbbell Crunch

• Lie on your back on a mat, with your knees bent and both hands holding a Dumbbell.

• Whilst exhaling, lift your shoulders off the floor and raise your arms straight up towards the ceiling at the same time. 

• Slowly return and repeat.

• Limit as much momentum with the dumbbell as you can. 

10 - Med Ball Crunch Throw

• Lie on your back on a mat, knees bent, and hold the medball with your arms close to your ribcage.

• Come up to a seated position, and throw the ball explosively to the wall or partner in front of you. Repeat.

For each exercise try and complete 2-3 sets and 10-20 reps, and rest for up to 60 seconds between sets.  

Your journey to a stronger core and sculpted abs begins here. Embrace the challenge of trying one of these crunch exercises for a real burn! 

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Tags: Exercise Type > Conditioning