# Crunch

> A floor crunch that trains your abs by curling your upper back off the mat.

Page: https://fitnessie.app/exercises/crunch/
Type: Bodyweight · Core
Demo video: https://fitnessie.app/demos/crunch/6e4e4f7ff1a70dd2.mp4

## How to do it

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Cross your arms over your chest.
3. Curl your upper back and shoulders off the floor by flexing your spine.
4. Pause briefly at the top.
5. Lower back down under control.

## Key cues

- Knees bent, feet flat
- Curl, don't hinge at the hips
- Low back stays down
- Eyes toward the ceiling
- Neck relaxed

## Common mistakes

- Pulling on your neck
- Sitting all the way up with the hips
- Lifting your feet off the floor
- Letting your chin press into your chest

## Muscles worked

- Primary: Abs
- Secondary: Obliques

## Equipment

Exercise mat.

## Variations

- [Crunch (Machine)](https://fitnessie.app/exercises/machine-crunch/)

## References

- [StrengthLog: Crunch](https://www.strengthlog.com/crunch/)
- [Catalyst Athletics: Crunch](https://catalystathletics.com/exercise/430/Crunch/)
- [ACE: Crunch](https://www.acefitness.org/resources/everyone/exercise-library/52/crunch/)
- [ECU Health: Abdominal Crunches](https://healthlibrary.ecuhealth.org/wellness/fitness/your-exercise-routine-abdominal-crunches)