A crunch is an abdominal exercise that primarily works the rectus abdominis muscle, which is responsible for building "six-pack" abs and tightening the belly
. It is a compound-muscle exercise that targets the upper and lower abdominal muscles, as well as the obliques
. Crunches are considered beginner-friendly and can be performed at home without the need for any equipment
. To perform a crunch correctly, follow these steps:
- Lie down on your back with your knees bent and feet flat on the floor, about hip-width apart
- Cross your arms over your chest or place your hands beneath your lower back for support
- Inhale, then exhale as you lift your shoulder blades off the floor in a fluid movement, tightening your abs at the same time
- Hold your position for 1-2 seconds before slowly lowering yourself back down to the floor, inhaling as you return to your starting position
Crunches are not recommended for everyone, as they can place a lot of stress on the back and neck, potentially causing injury
. They may not be suitable for older adults, especially those with a history of back or neck injuries
. As an alternative, some experts suggest exercises like planks, which provide a more comprehensive core workout and are considered safer for the back and neck
