Crunch Floor

Setup

1. 01Lie on your back with knees bent and feet flat on the floor.
2. 02Place fingertips lightly behind the ears or arms across the chest.
3. 03Press the lower back gently toward the floor.
4. 04Keep a fist-sized gap between chin and chest.

Execution

1. 01Exhale and curl the ribcage toward the pelvis.
2. 02Lift until the shoulder blades clear the floor.
3. 03Pause briefly with the abs fully contracted.
4. 04Lower slowly until the shoulder blades touch down again.

Checkpoints

• -The lower back stays on the floor for the whole rep.
• -The movement is a spinal curl, not a hip-driven sit-up.
• -The neck stays neutral with no hand pulling.
• -Exhale on the way up, inhale on the way down.

Common mistakes

• -Yanking the head forward with the hands.
• -Lifting the whole torso off the floor into a sit-up.
• -Using fast, bouncy reps with no top contraction.
• -Holding the breath through the set.