Core · 3–1–3
Crunch
Learn Crunch with a four-frame GIF, equipment, setup, execution, breathing, common mistakes, and safety guidance. Primary muscles: Rectus abdominis.
- Equipment
- Exercise mat
- Suggested tempo
- 3–1–3
PRIMARY MUSCLES
Rectus abdominis
SUPPORTING MUSCLES
Transverse abdominis · Internal and external obliques · Spinal erectors · Gluteal muscles
Setup
- Lie on the mat with knees bent, feet planted, and the pelvis in a natural position.
- Place the fingertips lightly beside the ears without pulling the neck.
- Exhale to bring the ribs toward the pelvis before curling upward.
Execution
- Use the abdomen to curl the shoulder blades from the mat and bring the ribs toward the pelvis.
- Keep the lower back and pelvis stable instead of performing a full sit-up.
- Contract the rectus abdominis briefly while the neck remains relaxed.
- Return the shoulder blades for about three seconds without dropping.
Breathing
- Inhale into the sides and back of the waist, then exhale as the ribs draw toward the pelvis and the abdomen braces.
- Continue breathing during the exercise instead of replacing core control with prolonged breath holding.
Common mistakes
- The hands pull the neck or the elbows squeeze the head.
- The torso rises too far and the hip flexors replace the abdominal work.
- The return drops while the feet or pelvis lift.
Safety
- Begin with a range, repetition count, or hold time that preserves a neutral spine and normal breathing.
- Secure the bar, wheel, cable, rope, and mat and keep the surrounding area clear.
- Stop and seek qualified help for sharp pain, numbness, or dizziness involving the lower back, neck, shoulders, or abdomen.
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