Crunches

3 × 15-25  ·  Equipment: No equipment, Mat

Muscle groups: Core & abs

How to do crunches

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your hands behind your head or crossed over your chest.
3. Brace your abs pulling your belly button toward your spine.
4. Exhale and lift your shoulders off the floor contracting the rectus abdominis.
5. Raise only your upper back, without pulling on your neck.
6. Lower in a controlled way until your shoulders rest and repeat.

Mistakes to avoid

• Don't pull on your neck with your hands; hold them gently or cross them over your chest.
• Don't lift your lower back off the floor; only your upper back flexes.
• Don't use momentum or bounces; control both directions.
• If your neck hurts, reduce the range or train planks instead.

Progression

• Start with 15-25 reps in 3 sets and control the lowering over 2 seconds.
• When mastered, raise time under tension with a pause at the top.
• Hold a plate on your chest once you finish the sets comfortably.
• Over time, combine it with other core work like planks and leg raises.