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For pre-designed ab workouts, view EMG’s Ab Workouts.

Crunches Description

Step 1. Lie on your back with your knees bent so that your feet rest flat on the floor. Your hands can either be crossed on your chest or behind your head.

Step 2. Use your upper abdominal muscles to raise your shoulder blades off the floor in a forward curling motion.

Step 3. Then, lower your shoulders to the starting position, lightly touching your shoulder blades to the floor before repeating the curling motion.


Crunches are the primary exercise for working the upper abdominals. A common mistake when performing this exercise is to let the shoulder blades go flat on the ground between repetitions. By doing this, the user disengages the core muscles and this makes the exercise less effective. The user should be sure not to let his feet come off the ground during the exercise. It is also important not to pull the head and neck upwards with your hands. Not only could this lead to a neck strain, but it makes the upper abs work less. This exercise should be performed using only the upper abs to perform the motion. The hands and arms are just for support and balance.

Crunches 1

Crunches 2

Updated: April 11th, 2015