Crunch

Learn how to do Crunch with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3 Abs No equipment

Crunch is a No equipment exercise that primarily targets the Abs. It has a MET value of 3, meaning a 70 kg person burns approximately 110 kcal in a 30-minute session.

How to Do Crunch

A core-strengthening exercise targeting the abdominal muscles, performed with hands behind the head for added neck support.


Instructions:


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

  • Place your hands lightly behind your head, elbows pointing out.

  • Engage your core and lift your shoulders off the ground, bringing your ribcage toward your pelvis.

  • Lower back down slowly without letting your head drop.


Common mistakes:


  • Pulling on the neck with your hands

  • Using momentum instead of core engagement

  • Letting elbows come forward instead of staying open

  • Raising the entire back off the floor instead of just the shoulders

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Muscles & equipment

Primary muscleAbs
EquipmentNo equipment

Calorie Calculator

MET 3
Estimated burn
110 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Crunch

Type
No equipment exercise
Primary muscle
Abs
Secondary muscles
None
MET value
3
Calories (30 min, 70 kg)
≈ 110 cal
Video quality
4K with male and female demonstrations

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MET 6.5

Bear Crawl

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Bear Crawl – Low Knees
MET 5.5

Bear Crawl – Low Knees

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Bicycle Crunch
MET 3.5

Bicycle Crunch

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Bird Dog – Elbow to Knee
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Bird Dog – Elbow to Knee

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FAQ: Crunch

What muscles does Crunch work?

Crunch primarily targets the Abs.

How do you do Crunch correctly?

A core-strengthening exercise targeting the abdominal muscles, performed with hands behind the head for added neck support. Instructions: p]:inline-bl

Is Crunch good for beginners?

Crunch has a MET value of 3, indicating a low intensity exercise suitable for beginners. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Crunch?

Crunch requires: No equipment.

What are the benefits of Crunch?

Crunch strengthens the Abs, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Crunch?

Similar exercises to Crunch include Decline Crunch, Dumbbell Russian Twist, Dumbbell Turkish Get-Up, Dumbbell Weighted Crunch. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Crunch better than Decline Crunch?

Both Crunch and Decline Crunch target the Abs. Crunch uses No equipment, while Decline Crunch offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Decline Crunch
MET 4

Decline Crunch

  • Bench
Dumbbell Russian Twist
MET 4

Dumbbell Russian Twist

  • Dumbbells
Dumbbell Turkish Get-Up
MET 5

Dumbbell Turkish Get-Up

  • Dumbbells
Dumbbell Weighted Crunch
MET 4

Dumbbell Weighted Crunch

  • Dumbbells
Dumbbell Windmill
MET 4

Dumbbell Windmill

  • Dumbbells

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