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Core Bodyweight Beginner Video

How to do the Crunch

Primary: Core · also works Obliques. Also called: abdominal crunch, floor crunch.

Demo video: Crunch · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Lie on your back with knees bent and feet flat on the floor.

  2. 2

    Place your fingertips lightly behind your ears or cross your arms on your chest.

  3. 3

    Exhale and curl your shoulders off the floor by contracting your abs.

  4. 4

    Pause at the top with your lower back still on the floor.

  5. 5

    Lower slowly and repeat.

Coaching cues

  • Curl the ribs toward the hips
  • Exhale on the way up
  • Keep the neck relaxed

Common mistakes

  • Pulling on the neck
  • Using momentum
  • Lifting the whole back off the floor

Sets, reps and where it fits

Muscle

3–4 × 12–20

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 12–20

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Crunch alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Reverse CrunchBodyweight · beginner Bicycle CrunchBodyweight · beginner Cable CrunchCable · beginner Dead BugBodyweight · beginner Bird DogBodyweight · beginner Flutter KickBodyweight · beginner

Frequently asked questions

What muscles does the Crunch work?

Primary: Core. Secondary: Core, Obliques

How many sets and reps of Crunch should I do?

For muscle: 3–4 sets of 12–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Crunch?

Same movement pattern, different equipment: Reverse Crunch, Bicycle Crunch, Cable Crunch, Dead Bug, Bird Dog, Flutter Kick.

Is the Crunch good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.