Crunches - Bodyweight

Other types of Crunches: Free Weight Machine Medicine Ball Stability Ball

  • Lay supine with both knees bent and feet flat on the floor (aka hook-lying). Place your hands behind your head and open your elbows to the sides of your ears.

  • Inhale, then exhale and pull your abs into your lower back as you lift your head and shoulders off the floor. Pause, then lower to the starting position maintaining your abdominal engagement.

  • Abdominals  Core 

  • Rectus abdominis

  • TIP: Try not to use any momentum with this exercise. Move slowly, pause at the top and concentrate on pulling your abs in, then lower slowly. Keep your focus up and out so that your chin is extended away from your chest.

Variations for Crunches

  • Reverse Curl

    This exercise is the opposite movement of a crunch because you curl your hips off the floor while leaving your head on the floor. It focuses on the lower region of your rectus abdominis.

  • Pizzaholders

    This helps develop core balance and abdominal strength with your feet and your hands off the floor.

  • Dead Bug Crunch

    A crunch combo, lifting your head and hips off the floor. These target the entire rectus abdominis and can be made more challenging by lifting your legs straight to the ceiling instead of keeping them bent.


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