Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
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Bodyweight
Crunches
Core · None · Primary muscle: Rectus Abdominis
Active
Difficulty1/5
Repetitions1–100
Sets1–40
Tempo2-1-2
Rest45s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Lie face-up with your knees bent, feet flat on the floor about hip-width apart, and lower back resting naturally against the mat.
- Place your fingertips lightly beside your head or cross your arms over your chest without pulling on your neck.
- Brace your abdominal muscles and gently draw your ribs toward your pelvis while keeping your chin slightly tucked.
- Curl your head, shoulders, and upper back off the floor under control while keeping your lower back and feet grounded.
- Pause briefly at the top, then slowly lower your upper back to the mat while maintaining abdominal tension.
Muscle focus
Muscles
Primary: Rectus Abdominis
Coaching
Tips
- Exhale as you curl upward and inhale as you lower with control.
- Keep a small space between your chin and chest to maintain a neutral neck position.
- Focus on shortening the distance between your ribs and pelvis instead of trying to sit all the way up.
- Use a smooth tempo and keep your abdominal muscles engaged throughout each repetition.
Technique check
Common mistakes
- Pulling on the head or neck with the hands.
- Using momentum to swing the upper body off the floor.
- Lifting into a full sit-up and shifting the work primarily to the hip flexors.
- Holding the breath during the movement.
- Rushing the lowering phase and losing abdominal control.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 100 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes