Crunches are a popular exercise for targeting the muscles of the abdominal region, including the rectus abdominis (also known as the “six-pack” muscles) and the obliques (the muscles on the sides of the abdomen).


To perform a crunch:

  1. Lie on your back on an exercise mat with your knees bent and your feet flat on the ground. Place your hands behind your head or crossed over your chest.
  2. Engage your core and lift your shoulders off the ground towards your knees, keeping your lower back pressed firmly into the mat.
  3. Pause briefly at the top of the movement and then slowly lower your body back down to the starting position.
  4. Repeat for the desired number of repetitions.


It is important to keep your movements slow and controlled and to engage your core throughout the exercise to maximize the benefits. You can also vary the difficulty of the exercise by using different variations, such as a bicycle crunch or a reverse crunch.

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