Basic abdominal crunch

The basic abdominal crunch is the fundamental abdominal exercise that works all of your abdominal muscles.
Pay special attention to your form if you have lower back or neck problems.

Getting set
Lie on your back with your knees bent and feet flat on the floor hip-width apart. Place your hands at your sides. Keep your head upright and don’t press it into your chest. Gently pull your abdominals inward. See photo A.

The exercise
Curl up and forward so your head, neck, and shoulder blades lift off the floor. Hold for a moment at the top of the movement and then lower slowly back down.

Do’s and don’ts

• DO keep your abdominals pulled in so you feel more tension in your abs and so you don’t overarch your lower back.
• DO curl as well as lift. For an explanation of curling, in which you ascertain common crunch mistakes.
• DON’T pull on your legs with your hands.

Other options
Cross-arm crunch (easier): Fold your arms across your chest, palms down, and tuck your chin so it rests on your hands. This position saves you the effort of having to lift the weight of your arms. Legs-up crunch: Keeping your knees bent, pick your legs off the floor, and cross your ankles.
Weighted crunch (harder): Hold a lightweight plate on your chest, or for an even greater challenge, hold a weight on top of or behind your head. Just don’t press the plate down too hard.