Target Muscle

    Abs

    Equipment

    Body Weight

    Difficulty

    Beginner

    Category

    Strength

    CoreBody Weight

    Negative Crunch

    The negative crunch is an abdominal exercise focusing on the eccentric (lowering) phase of the crunch to increase core strength and control.

    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

      Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45 degree angle.

    4. 4

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

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on the slow lowering phase (3-4 seconds), which is where the ab muscles do the most work.
    • •Keep your chin slightly tucked and avoid pulling on your neck with your hands.
    • •Curl your spine segment by segment on the way down rather than dropping as one rigid unit.

    Common Mistakes

    • •Lowering too quickly and using gravity instead of controlling the descent with the abdominals.
    • •Yanking on the neck with the hands, which strains the cervical spine and reduces ab engagement.
    • •Stopping at a 45-degree angle instead of going through the full range of motion on both the curl up and the lowering phase.

    Frequently Asked Questions

    Related Articles

    More Abs Exercises

    Master The Negative Crunch with Forge

    Get personalized coaching, form feedback, and workout plans featuring Negative Crunch and other exercises tailored to your goals.

    Join the Waitlist