| 6,000+ Reviews
Free EU Shipping above 100€*
400,000+ Customers Worldwide
Worldwide Tracked Shipping
How to do the exercise
Crunches are one of the most effective bodyweight core exercises to build strong and defined abs. They specifically target your rectus abdominis and help you develop better control, stability, and body awareness. When done correctly, crunches are a perfect foundation for progressing into more advanced calisthenics core movements. Here’s how to perform crunches with proper technique:
1. Starting Position
Lie on your back with your knees bent and feet placed flat on the ground in front of you. Keep your lower back in a neutral position and place your hands lightly behind your head or crossed on your chest. Engage your core before initiating the movement.
2. Controlled Upward Movement
Lift your upper body off the ground by contracting your abdominal muscles. Focus on rolling your torso slightly forward instead of sitting up completely. Avoid using momentum, the movement should come purely from your abs.
3. Maintain Proper Form
Keep your lower back in contact with the floor while performing the crunch. Your neck stays neutral and relaxed and don’t pull on your head with your hands. Breathe out as you come up and control the movement on the way down.
4. Reset and Progress
Lower your upper body slowly back to the starting position without losing tension in your core. Repeat for controlled repetitions. To increase difficulty, raise your legs into the air or perform the exercise with extended legs.
Recommended Equipment for Dip Holds
Benefits of the exercise
Crunches are a simple but highly effective core exercise that builds foundational abdominal strength and improves control in many calisthenics movements:
-
Strengthens the rectus abdominis for visible and functional abs
-
Improves core control and spinal stability
-
Enhances performance in skills like L-sits and leg raises
-
Accessible for beginners but scalable for advanced athletes
By mastering crunches, you create a strong base for more advanced core exercises and reduce the risk of injury through better trunk stability.
Main muscles used
Crunches primarily target:
-
Rectus abdominis
-
Obliques (secondary stabilization)
-
Hip flexors (depending on variation)
-
Core stabilizers for controlled movement
This exercise builds essential core strength that transfers directly to many calisthenics skills and everyday movements.
If you're looking for other exercises, check out our Youtube video:
Mistakes to avoid
Even though crunches look simple, poor execution can reduce effectiveness or lead to discomfort. Common mistakes include:
-
Using momentum: Swinging up reduces core activation – focus on controlled movement.
-
Pulling on the neck: Keep your neck neutral and avoid tension in the upper body.
-
Lifting too high: Crunch instead of sitting up to keep tension on the abs.
-
Relaxing at the bottom: Maintain constant core tension throughout the movement.
Focus on quality reps and controlled execution – that’s what will actually build strong and defined abs.
Discover more Exercises
Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:
Please read our legal disclaimer before starting your workout.
