How to Do Crunch

Crunch is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Also known as Crunches, Ab Crunch.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Crunch

  1. 01Lie flat on your back with knees bent, feet flat on the floor, and hands placed lightly behind your head.
  2. 02Exhale and contract the abdominals to lift the head and shoulder blades off the floor.
  3. 03Keep the chin tucked slightly to avoid pulling on the neck with your hands.
  4. 04Pause for a second at the top of the movement to maximize the abdominal contraction.
  5. 05Inhale as you slowly lower the upper body back to the starting position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Crunch

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Lift the shoulder blades only a few inches off the floor rather than trying to sit all the way up to keep tension on the rectus abdominis.

Same coaching engine used inside the A90 app

05 / FAQ

Crunch questions

What muscles does Crunch work?

Crunch is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Crunch correctly?

Lie flat on your back with knees bent, feet flat on the floor, and hands placed lightly behind your head. Exhale and contract the abdominals to lift the head and shoulder blades off the floor. Keep the chin tucked slightly to avoid pulling on the neck with your hands. Pause for a second at the top of the movement to maximize the abdominal contraction. Inhale as you slowly lower the upper body back to the starting position.

What is the A90 coach tip for Crunch?

Lift the shoulder blades only a few inches off the floor rather than trying to sit all the way up to keep tension on the rectus abdominis.

Is Crunch suitable for beginners?

Crunch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Crunch?

No. Crunch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes crunch into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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