Core
3008 Abdominal Crunch
The foundational core exercise for building abdominal strength and definition.
How to perform.
Follow the sequence — setup is half the lift.
Lie on your back on a flat surface with your knees bent and feet flat on the floor, positioned about hip-width apart.
Place your hands behind your head with your fingers lightly supporting the back of your neck, keeping your elbows out to the sides.
Press your lower back gently into the floor by engaging your core to eliminate any gap between your spine and the floor.
Slowly curl your shoulders and upper back off the ground by contracting your abdominals, lifting only until your shoulder blades clear the surface.
Pause briefly at the top of the movement while maintaining tension in your core muscles.
Lower yourself back down with control to the starting position, stopping just before your shoulders fully rest on the floor.
Complete your desired number of repetitions while maintaining steady breathing and consistent tension throughout the movement.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Pulling on your neck with your hands, which strains the cervical spine instead of engaging your core.
- Lifting your hips or lower back off the ground, which indicates momentum is doing the work rather than your abdominals.
- Moving too quickly through the motion, which reduces time under tension and makes the exercise less effective.
- Failing to maintain lower back contact with the floor, which shifts stress away from the abs.
- Holding your breath during the movement, which reduces oxygen flow and increases internal pressure unnecessarily.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.