Abs
1Starting position 
2End position
Crunches
Crunches are the basic move for your rectus abdominis: a short movement where your ribs pull toward your hips.
Setup
Lie on your back, knees bent, feet on the floor. Hands behind your ears or crossed on your chest. Lower back pressed down, chin slightly tucked.
Execution
- Lie on your back, knees bent, feet on the floor, hands behind your head without lacing your fingers — starting position.
- Exhale and curl your shoulders off the floor, keeping your lower back pressed down.
- Inhale and lower back down slowly.
Common mistakes
- Pulling your head with your hands — they only support it, your abs do the work.
- Sitting all the way up — lifting your shoulder blades is enough; this isn't a sit-up.
- Rushing with momentum — curl slowly and breathe out.
- Lower back lifting off the floor — press it down, or your hip flexors take over.
Programs that include it
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
More for this muscle group: Abs
Position photos from the open free-exercise-db.