Target Muscle

    Abs

    Equipment

    Body Weight

    Difficulty

    Beginner

    Category

    Strength

    CoreBody Weight

    Crunch Floor

    The crunch floor is a classic abdominal exercise performed lying on your back, focusing on strengthening the abs with minimal equipment.

    Also Works

    Hip Flexors

    How to Perform

    1. 1

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

    2. 2

      Place your hands behind your head with your elbows pointing outwards.

    3. 3

      Engage your abs and lift your shoulders off the ground, curling forward towards your knees.

    4. 4

      Pause for a moment at the top, then slowly lower your shoulders back down to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Press your lower back into the floor and keep it there throughout the crunch. Only your shoulder blades should lift off the ground.
    • •Place your hands behind your head for support, not to pull. Your fingertips should barely touch your head.
    • •Exhale forcefully as you crunch up and hold the top position for one second to maximize the contraction in the upper abs.

    Common Mistakes

    • •Pulling the head forward with the hands, which strains the neck and reduces ab engagement.
    • •Sitting up too high (turning it into a sit-up), which shifts the work from the abs to the hip flexors.
    • •Using a fast, bouncing motion without controlling the eccentric, which reduces time under tension.

    Frequently Asked Questions

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