How to Do the Crunches
Beginner core exercise — bodyweight.
The Crunches is a beginner-level core exercise that puts focused tension on the abs, using no equipment. As an isolation movement it lets you target the abs directly with less full-body fatigue, so it pairs well as an accessory after your main lifts. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.
Exercise details
- Muscle group
- Core
- Primary muscle
- Abs
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Type
- Isolation
How to perform it
- 1Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- 2Cross your arms over your chest or place your fingertips lightly behind your ears.
- 3Breathe out and curl your head and shoulder blades off the floor by contracting your abs.
- 4Keep your lower back on the floor — you only need to lift a few inches.
- 5Pause at the top for a second.
- 6Lower slowly back down without letting your head drop.
How to program the Crunches
- Use the Crunches later in your workout as an accessory, after your main compound lifts.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
- To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.
Crunches alternatives
No space? These train the same abs, grouped by what you have available.
Easier and harder variations
The Crunches is rated beginner. Regress while you build the pattern, progress once it feels easy.
Harder — progress from it
What to pair it with
For a balanced session, pair the Crunches with a move for the opposing muscles — the Hyperextension (Back Extension) (lower back) or the Superman (lower back). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Crunches can land on:
- Full Body days — in 1–2 days a week plans
- Legs days — in 3, 5 or 6 days a week plans
- Lower Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Crunches automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Crunches work?
The Crunches primarily targets the abs within the core muscle group.
What equipment do I need for the Crunches?
None — the Crunches is a bodyweight exercise you can do anywhere, no gym required.
Is the Crunches a compound or isolation exercise?
The Crunches is an isolation exercise, focusing work on a single muscle group. It's well suited to beginner trainees.
How many sets and reps of the Crunches should I do?
As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
Is the Crunches good for beginners?
Yes — the Crunches is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the Crunches?
Good substitutes that train the same abs include the Captains Chair Straight Leg Raise (bodyweight), the Dead Bug (bodyweight), the Barbell Ab Rollout (barbell). Pick the one that matches the equipment you have.
Can I do the Crunches at home?
Yes — it needs no equipment, so it works at home, in a hotel room, or anywhere you have a bit of space.
