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Abdominals

Crunches

Crunches (Start)Crunches (End)
LevelBeginnerEquipmentBodyweightMechanicIsolationForcePull

A basic abdominal exercise that curls your shoulders toward your hips from lying on your back.

Strength
Primary musclesAbdominals

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 2.9 kcal/min

Estimate range 12–21 kcal (±25 %)

Muscle mass worked4 %
Effort during a set4.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Body-weight exercise: your whole body is the load, so heavier people burn more.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Lie on your back with your knees bent and your feet flat.
  2. 2Place your hands across your chest or lightly behind your head.
  3. 3Brace your core.

How to perform

  1. 1Lift your head and shoulder blades off the floor by curling your ribs toward your pelvis.
  2. 2Keep your lower back on the floor.
  3. 3Pause at the top with your abs tight.
  4. 4Lower slowly.

Alternatives

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More with Bodyweight

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Stretches for Abdominals

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