Crunches are a classic core-strengthening exercise. Whether you're a frequent gym-goer or a fan of home workouts, there's a good chance you've already come across them before. Considering that crunches are one of the first exercises many of us learn about early in life (the dreaded Presidential Fitness Test comes to mind), knowing how to do crunches correctly might seem like a bit of a no-brainer. But the reality is that many people still aren't getting the most out of their crunches. Thankfully, experts are here to help.
Like all exercises, crunches work best when they're done with proper form. To walk us through the basics, we spoke with Grace Taylor, PT, DPT at H&D Physical Therapy, and gathered insight about this timeless core move. Read on to find out how to do crunches correctly, and whether or not this ab exercise is actually worth your time. Plus, amp up your next ab workout with 11 crunch exercise variations that work your abs in different ways.
Crunches utilize and strengthen your rectus abdominis (the ab muscle along the front of your stomach), internal and external obliques (which wrap around the sides of your stomach), transverse abdominis (your deepest, corset-like ab muscle), and hip flexors, Taylor says. The muscles utilized during crunches are important stabilizing muscles in the body. Better stability means better balance, lifting, postural control, and power production, plus minimized aches and pains, particularly in the lower back. Overall, a strong core supports just about every movement you do.
And the crunch movement does show up in your everyday life — think about how you get out of bed in the morning or get up from a couch or lying on the floor. Strengthening the muscles involved in this movement pattern will help you continue to execute it safely in your day-to-day.
There are two common positions for your hands while performing crunches, and Taylor has a preference. You can either place your hands behind your head, or you can cross your arms over your chest.Placing your hands behind your head creates a longer lever arm and requires more intense core work. However, with this added challenge, it's easier to use momentum, rather than strength, to complete your crunches. This can place a lot of pressure on the spinal segments in the neck and upper back. If you use this variation, ensure your arms remain inactive throughout the entire exercise, so you're not pulling on your neck. Placing your hands on your chest makes it easier to round your midback during the crunch, which can place more pressure on your spine and decrease your core use. However, this position is less likely to strain your spine than placing your hands behind your head, which is why Taylor recommends it.
To keep good form, Taylor recommends that you avoid tucking your chin toward your chest. A good way to avoid this is by finding a spot on the ceiling to keep your eyes on. Additionally, making sure you keep your low back flush with the ground is key. Sitting up too much can put a lot of strain on your spine and hips — if your back comes off the ground, know that you've gone too far. (That move is generally considered a "sit-up" rather than a crunch.)
Oftentimes when crunches are done absentmindedly, your hip flexors take over and pull on your lower-back muscles, which may cause spinal issues down the road, says Glo coach and trainer Ridge Davis. When the hip flexors do too much work, they disengage your abs, making the crunch exercise far less effective as a core move. "It's all about awareness when performing crunches — or any exercise for that matter," Ridge says.
With these tips in mind, it's worth learning how to do crunches correctly. "My philosophy is that there is not a bad exercise but a poorly executed one," Davis says. To learn the right technique, follow these specific steps.
Taylor confirms that crunches are a heavily debated exercise. Like burpees, they can be beneficial if done property, but they can also put a lot of strain on your spine. Taylor doesn't recommend crunches to people with a history of neck or back pain and recommends choosing a different core exercise if you have pain during, immediately after, or the day after you do crunches. The good news? We have some ideas for you right here.
Keep reading for some crunch exercise variations that target different parts of your core and can be better choices depending on your exercise history and ability.
— Additional reporting by Lauren Mazzo, Nicole Yi, and Chandler Plante
This classic Pilates ab move and crunch variation is perfect for working both your upper and lower abs. The goal is to feel a deep scoop in your abs, keeping your core strong and stable, while your extremities move.
Bicycle crunches are a great way to target your rectus abdominis and obliques in one easy exercise. Speed is not the name of the game here; go slowly to focus on your form and breathing. Also note: it's not necessary to touch your elbows to your knees, as this could strain your neck.
Another Pilates mainstay, scissors demand the same core stability as the double-leg stretch, but when extending one leg at a time.
This simple — and literal — twist on the crunch exercise places more demand on your obliques, the muscles that wrap around the sides of your torso. Depending on your spinal mobility, you may not be able to place your legs flat on the floor — that's OK.
This advanced crunch variation can be a little hard on your hip flexors and lower back; if you experience any pain, stop doing this exercise and rest or try a different move.
This move challenges both your lower and upper abs to maintain torso stability while your arms and legs move away from your center. If you don't have a dumbbell, you can do this move with just bodyweight, too.
Taylor says these leg lifts, also called reverse crunches, are one of her favorite crunch variations. Here's how to do them.
This hollow body hold challenges you to find stillness (easier said than done). The move is simple enough, but you'll definitely feel the burn.
If you're not a fan of the floor, the standing ab march will help strengthen your core just as well as crunches. Standing ab work is also good for mobility, stability and coordination. This ab march is just one variation to try out:
Think of this as an elongated crunch. In Pilates, the hundred is used to activate the core and build some heat. "This [classic Pilates move] is great because it engages your entire core," certified Pilates and barre instructor Tracy Green previously told PS. "Focus on the percussive breathing here — it's five sharp, quick breaths in, then five strong, quick exhales." The breathing is a big part of what engages your core.
Don't let the name fool you. The dead bug exercise feels a bit like a crunch, but it's more of a functional movement, targeting deep core muscles in the transverse abdominis and rectus abdominis, while also strengthening your obliques and pelvic floor.
Kaley Rohlinger is a freelance writer for POPSUGAR who focuses on health, fitness, food, and lifestyle content. She has a background in the marketing and communications industry and has written for POPSUGAR for over four years.
Lauren Mazzo was the senior fitness editor at POPSUGAR. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining POPSUGAR, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology.
Nicole Yi was an associate editor for POPSUGAR Fitness, with experience in women's media and e-commerce.
Chandler Plante is an assistant editor for POPSUGAR Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.