Exercises

Crunch

A small upper-body curl brings the rib cage toward the pelvis.

Crunch with arms crossed over the chest, bent knees and feet planted on a mat.

No equipment · Mat

Source: ACE · Crunch

Step by step

  1. Lie on your back with knees bent, feet planted and arms crossed over your chest.
  2. Exhale and slowly curl the shoulder blades a short distance off the mat.
  3. Keep your lower back and pelvis supported, with the neck following the upper back.
  4. Pause briefly, then inhale as you lower under control.

Common mistakes

  • Jerking the head forward or pulling on the neck.
  • Sitting all the way up or using momentum.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.