Core
Abdominal Crunch
Build a stronger core with this foundational ab exercise.
How to perform.
Follow the sequence — setup is half the lift.
Lie on your back on a gym mat with your knees bent and feet flat on the floor, positioned about hip-width apart.
Place your hands lightly behind your head, elbows out to the sides, without pulling on your neck.
Engage your core by drawing your navel toward your spine, then curl your upper back and shoulders off the mat by contracting your abs.
Pause for one second at the top of the movement while maintaining tension in your abdominal muscles.
Lower your upper back and shoulders slowly back to the starting position with control.
Rest briefly, then repeat for your target number of repetitions.
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 the abs.
- Using momentum to swing up rather than controlling the movement with your core muscles.
- Lifting your entire back off the mat; the movement should come from your upper abs only.
- Holding your breath during the crunch; exhale as you curl up and inhale on the way down.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.