Crunch

Setup

1. 01Lie on the floor with knees bent and feet planted.
2. 02Place hands across the chest or lightly behind the head.
3. 03Set the ribs down before starting.
4. 04Keep the neck relaxed.

Execution

1. 01Curl the upper back off the floor by bringing ribs toward pelvis.
2. 02Pause briefly at the top.
3. 03Lower slowly until shoulder blades return to the floor.
4. 04Reset the ribs before the next rep.

Checkpoints

• -Movement comes from the trunk, not pulling the head.
• -Low back stays controlled.
• -The range is small but deliberate.
• -Breathing stays steady.

Common mistakes

• -Yanking the neck.
• -Doing fast, loose reps.
• -Turning it into a full sit-up unintentionally.
• -Losing abdominal tension at the bottom.