How You Can Perfect the Crunch


How to Do Crunches

Video taken from the channel: LIVESTRONG.COM


The Perfect Crunch Review

Video taken from the channel: The Martial Nerd


How To Do a Perfect Sit-Up (5 EASY STEPS!)

Video taken from the channel: V Shred


Bicycle Crunch: You’re Doing it WRONG

Video taken from the channel: Training Tall


Just Showing Different Exercises You Can Do With The Perfect Crunch Workout Accessory

Video taken from the channel: Jovan Lopez


Crunches How to do a Perfect Crunch

Video taken from the channel: Bowflex



Video taken from the channel: Mind Body Soul

Contract your abs before you start the crunch and use them to control your speed. To do this, imagine drawing your belly button into your spine. Keep your feet shoulder-width apart and flat on the. Mike Teo Personal Trainer show us how to do a perfect crunch for your home work out or fitness p.

Follow these steps to perform crunches: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands behind your head so. Incorporating some of ACE’s key concepts into your crunch could look like this: First, lie flat on your back with your knees bent, feet flat on the mat and hands behind your head.

Then angle your chin slightly toward your chest and curl your torso up toward your knees, while your feet, tailbone and lower back stay flat on the mat. Pressing into your palms and engaging your core, lift your hips off the floor as you crunch your knees toward your chest. Hold the crunch at the top of. Lie on your back on an exercise mat.

Using a mat, thick towel, or carpeted surface is more comfortable than lying on a hard, bare floor. To broaden your workout and engage your entire core, you could also do crunches on a stability ball. For more resistance, you can try doing crunches on a declined exercise bench. Perfect your abdominal crunches with the Perfect Crunch. The Perfect Crunch reduces strain and supports your head, neck and shoulder so you can focus on targeting your abdominal muscles.

Perform crunches comfortably and effectively. Flip over for pushups, dips and a total body workout. Perfect. Clean and prepare cucumbers. Wash off the debris and clean your cucumbers under cool running water.

Once clean, cover with cool water and leave for an hour. Prepare 8 quart-sized mason jars, lids, and canner for processing. How do a perfect crunch: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands behind your head so your thumbs are behind your ears.

Don’t lace your fingers together. The crunch is a popular core move, but it isn’t safe for everyone due to the strain it can put on your back and neck. Learn how to do a crunch safely and other exercises to try for a great core.

List of related literature:

When you reach the top, stay for 5–7 seconds, and on each second count, squeeze the crunch as if trying to reach with your chin farther and farther forward.

“The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body” by Ori Hofmekler
from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body
by Ori Hofmekler
North Atlantic Books, 2007

TRADITIONAL CRUNCH Lie on your back with your knees bent and your hands behind your ears.

“The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Rodale Press, 2010

As you crunch, try to twist so your opposite elbow touches your opposite knee.

“Veggie Lean in 15: 15-minute Veggie Meals with Workouts” by Joe Wicks
from Veggie Lean in 15: 15-minute Veggie Meals with Workouts
by Joe Wicks
Pan Macmillan, 2018

As you begin the crunch, focus on moving your chest (not your head) toward your pelvis.

“The Body Sculpting Bible for Women, Fourth Edition” by James Villepigue, Hugo Rivera
from The Body Sculpting Bible for Women, Fourth Edition
by James Villepigue, Hugo Rivera
Hatherleigh Press, 2019

The basic crunch is, at best, a useless exercise.

“The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess” by Lou Schuler, Cassandra Forsythe, PhD, RD, Alwyn Cosgrove
from The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
by Lou Schuler, Cassandra Forsythe, PhD, RD, Alwyn Cosgrove
Penguin Publishing Group, 2008

The key to a successful crunch is to elevate your torso without rounding your lower back excessively.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Crunch is vital to crumbles.

“Matt Preston's 100 Best Recipes” by Matt Preston
from Matt Preston’s 100 Best Recipes
by Matt Preston
Pan Macmillan Australia, 2012

Crunch upward and repeat.

“Training for Climbing: The Definitive Guide to Improving Your Performance” by Eric Horst
from Training for Climbing: The Definitive Guide to Improving Your Performance
by Eric Horst
Falcon Guides, 2008

The Crunch is the most fundamental exercise for the abs.

“Solitary Fitness You Don't Need a Fancy Gym or Expensive Gear to be as Fit as Me” by Charles Bronson
from Solitary Fitness You Don’t Need a Fancy Gym or Expensive Gear to be as Fit as Me
by Charles Bronson
John Blake, 2007

Perform the reverse crunch.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • I was surprised to listen to the breathing technique discussed here. If you breath in while exerting the effort you won’t be able to squeeze the muscle due to the air space.
    I think most exercisers know this and its applicable to almost all exercises.

    Pls correct the info coz wrong breathing can cause serious issues for a person with any cardiac problems.

  • Is it normal to see the fat on your abs when doing this? I have 8.7% body fat, and unfortunately almost all of it goes to my stomach. I’m doing ab exercises to reveal my abs, because I’m pretty sure low body fat isn’t the only part of having abs.

  • Can you recommend a proper diet when engage to abs exercise or workout? I know calorie deficit, I am still conscious with my stomach so i don’t eat. I have pre meal workout and post meal workout, a total of two meals per day. Am I doing it correctly? I need your advice since i am started with this workout.

    Before long i was so skinny, very skinny. They told me that before i go to workout i must ate a lot and I ate a lot until i had belly fat and now i am getting a hard time dealing this belly fat now. It so circle when i stand in the front of the mirror.

  • I find it hard to do inhale/exhale while doing sits up.. Is it okay to continuously doing sit ups in 1 breath? I mean im doing 10 sit ups per reps.. I can atleast do 5 sit ups in 1 go

  • Best five types of crunches for abs workout

    Abdominal crunch

    This crunch is one of the most popular abdominal involves the entire abs,but primarily it works the rectus abdominis muscle and also works the allows both building six-pack abs,and tightening the belly.

    The abdominal crunches are help you to build muscles.this intense muscle isolation makes them a popular exercise for people trying to get six-pack abs.This also makes them ideal for strengthening your core,Which includes your lower back muscles and obliques.doing so can improve your balance and posture.these crunches are designed to tone the core muscles of the body.this crunches are increase your flexibility and mobility of muscles.when these exercises are performed,the rectus abdominus and the oblique muscles are tightened.
    For more types of crunches to lose belly fat visit

  • I tried diz very hardly.. But since my belly is big its nt supporting me to cross five crunches. So plz anyone suggest me to do diz guys….

  • I did 60 sits up (in one go before I got tired) after years of not doing any type of exercise since high-school. Two days after and I still feel the pain ��

  • Thank you for this. I was looking at one of these at a sports store and it was discounted but none of the people helping me could tell me for sure how to use it. So I got on YouTube as they were trying to figure it out and pulled up your video and showed them and said ok I’ll take it. I think they owe you a commission lol

  • I do the tip of how legs go in and out. When I was first doing them, I felt like it wasn’t working. So when I changed the way my legs moved and went out, I really felt the difference.

  • This is literally the only ab workout besides basic sit ups and a certain plank position that make me feel a burn.
    I hate abs atm more than any other muscle group as I just don’t feel any fatigue. I mean sure I can get to the point where the muscles give out but I wanna feel a burn!

  • Yeah…you should breathe in on your way down not up AND it should be a controlled slow motion, not the monkey jumping erratic thing you showed in the video. Another thing is that your lower back should be ‘glued’ to the floor throughout the entire motion and the only muscles engaged should be the ABS you kick off the floor, motion is way too quick and not controlled:D

  • I’m 6′ 230 lbs this product is not as flimsy as this guy is making it out to be. It does what it is made to do with know problems. I’ve been working out for over forty years and I’ve used several types of ab crunch equipment and I tell you this piece worked my abs perfectly.

  • I really Like this piece of equipment Thanks for the video it specially those kicks that you can do Mountain climbers is what their call lol

  • thank you so much for posting this. It took me some time to find your video, but it is much appreciated. I was just about to take this stupid machine back. The makers of the machine should explain a bit more on how to get the damn thing to work. I have not been able to get it to roll for crunches yet. So, I have just been doing leg lifts. I am going to try this thing again, if it does not work, I am just gonna go buy the Golds gym ab roller. The company has videos fore every other one of their tools except this one. Shaking my head! thanks again.

  • This was the best description, down to the minor details, for doing bicycle crunches. THANK YOU SO MUCH FOR THIS. I did them right my first time doing them, then the next couple days I got complacent I suppose and kept doing them wrong and I couldn’t feel the “crunch”. This helped so much.

  • I have one from Harbinger. I’ve only been able to use it once ever since I bought it (a week ago). From my experience, it was not so flimsy. I would recommend it.

  • @V Shred I find that when I use the correct form, although i do find it harder to do the sit up, I don’t feel the burn as early on. Am I doing it right? Also are you meant to feel a stretching-type “pain”/burn in your sort of sode/back when doing it or am I doing it wrong?

  • Do u have any advice for ur neck hurting? That pain stops me after a few crunches rather than being tired or in pain from the exercise

  • My left back always cracks whenever I do this.. I’m trying to find out what I’m doing wrong or is it just the state of my back? Anyone else faces this

  • Should ya do them with a belly or get rid of that first,would it still be effective to make it at least solid,or to where you can shred n have abs

  • My friend can do perfect sit ups without his feet needing to be locked in place, does not being able to do a sit-up with out being locked feet make your abs weak?

  • Who tf cares is she has armpit hair. It doesn’t matter if she does or she doesn’t. Gtfo the comment section and go do your 200 crunches a day VERMIN SWINE 0_0 ��

  • Why does she look like computer generated character? Is that how one looks after getting ripped? Do I need a degree in graphic design in order to do it then?

  • I think I’m doing them wrong because I followed all the tips but I only feel it in my back and not in my abs, idk what I’m doing wrong

  • Because of the video I’m getting this. I hate doing traditional sit ups and ab crunches. This actually looks fun. Thanks. Great video

  • I’m not a expert but her crunches don’t look right.i was taught to bend up to the this for a specific muscle?I mean no disrespect,I really don’t know. I’m on month five of exercising, doing twelve fifteen pound dumbbell curls,twenty crunches,twenty squats, fifteen second planks and two fifteen minute walks five days a week. I’ve been staying dedicated to my schedule but I don’t want to waste anytime doing something wrong,someone please explain to me.

  • I like your website hiit +.. I have just seen it.
    I’m a beginner and was searching for the correct form and found your video and then knew your website��
    I want abs workout for lower abs and to get flat abs and from the sides also no love handle. you teach well and explain so I wanted practice with you. I don’t find in your site workout for abs. I find for core. I found previous information that abs workout is different than core. �� so I’m confused. I thought they are the same.

  • I have to agree. It’s cool for basic exercises for abs when you first start working out but after a while after you been working out for a while there’s no much else you could do in terms of ab exercises with this equipment. I didn’t have a problem with putting my bodyweight on this but thank again I’m only 145 pounds lol.

  • Omg… After watching this video and actually trying to do it the proper way, I found out I’m doing it wrong, I cannot do an actual sit up, and I need to break my old habits. Thank you!!������

  • Wow man, When I was doing this exercise before I saw this I can made 100 repetitions and I barely can’t feel anything but when I saw this I cant even get 50 but my abdominal feels so much grip in there, Thank you so much for introducing this to us ��

  • Gracias por compartir no sabia como usarla ya casi la regresaba pero encontré tu vídeo y ahora manos a la obra jajaja aunque nos oye mucho lo que dices me sirvió de mucho mil gracias ��������

  • Just got this from wallmart. SO you don’t have to go all the way up when doing situps right. For me it was easy to assembal. only hard part was putting the fabric throu the metal. wish it was more tight so my head dousn’t sag so much. maybe a pole on the bottom half were to fabric is would of been better to hold the fabric to make it tighter.

  • Is my back supposed to hurt after doing the crunch? Not hurt, just tired. Because I kinda holding my upper body with it when doing crunches.

  • We had to do this in our sport’s ground. So we had to do the maximum amount of crunches in 1 minute.One of the guy got 40 crunches in a minute and all of the retards started clapping for him. He didnt even touch his head to his legs. My ribs somehow decided to go unconscious in middle of the 1 minute and i got 22 crunches only. Atleast i did it fairly

  • Hi Vince! I answered the free survey and yes I am that “skinny guy who just cant grow.” I also watched the video but I dont have the capabilities and privileges to avail the programs offered, but, I will definitely follow those 3 simple steps you’ve mentioned and now, I am on my way to be “the healthiest, leanest, and best” version of myself. Thank you Vince.

  • Anyone else get friction burn on their tailbone when doing situps?
    I have to do some days on and some days off because the top of my ass hurts when I sit down

  • OMG! This is really difficult one. First, I could only do this when my arms are free. When I locked my feet l only managed to tdo it with stretched arms. I still can’t make it with arms behind the head. Thanks for the tips

  • I mostly use it for dips and pushups before and after the gym. I also have the Perfect Resistance bands and the handles that go with them. I like it

  • ive got the middle aged spread going way before the vrus lockdown talk about being out of shape its not bad but im still out of shape this will help

  • You are very good teacher. I have been on research today and your videos have best explanations. And your charming personality makes it very enjoyable learning experience. Thank you.

  • Didn’t know all I had to do was to just lock my feet I completed a set of 20 sit-ups just by locking my feet,before that I couldn’t even do 4 sit-ups in a set thanks man

  • When i do them, i put weigths or whatever is heavy enough to block my feet but then I feel like I use mt legs more than my abs to get up

  • Hey man, good video. But I have a question.
    I am a TOTAL beginner here. I have done stuff like kickboxing, including a bunch of endurance and muscle training in the past, of course not focused on building bulky muscles as mobility was the prime focus. But I have not really done sports in a bit over 3 years now. I am starting again by doing a daily workout at home, because I have been getting into bouldering but noticed my endurance is shit compared to 3 years ago.
    Now my question is this. Without any support, right now I cannot do a full situp. I never thought about locking my feet in place. Now that I locked my feet, I can manage a full situp without much issue at all. But honestly, it feels like my legs are doing the work compared to my abs.
    So the thing is, how do I know I am even training my abs properly here? It feels like I am merely lifting my body up into the sitting position via a lever mechanism through the legs. Is it ok if I feel all the weight on my legs rather then my abs? Because now I am unsure if I should lock my feet in place or not, or what to do against that feeling that my legs are being trained rather than my abs.
    When it comes to pure position, I believe what I am doing looks like what you are doing in the video. Not moving the relative positions of my body at all and simply lifting my torso into a upright sitting position.

  • I do full range crunches(like shown in the video) but my friends say that I shouldn’t lay back but you should do half way crunches as they are more effective on abs…Are they right or not?

  • Yesss!!! I got this for free at a yard sale and I was going to flip it but I was like let me see how you use this, if it looks like I can get a good work out, out of it then I’m keeping it. Good looking dude! I had seen one other video previous to this one from the company that made this darn thing, that showed me nothing. Stay awesome!!

  • Im 220 and it does whats advertized. With a diet and weight bench and running a couple times a week im seeing great results. And i have no clue how to diet or workout right. Feel the burn and keep on going. It works. Cheap and cheezy though, yes.

  • I was always confused because when I do crunches I don’t feel it… so then I think I’m doing it wrong but according to the video I’m not…

  • I am trying to do some crunches. I have cerbal paulsy affecting my lower my half. I cannot seem to do a crunch, without my legs coming up together to join my stomach I can keep my legs together. but I cannot get them to stay firm on the matt like in the video. my stomach does engage. but im guessing the benefit is not the same?

  • Wow, your breathing is wrong and you don’t hold in the middle of your crunches? I have people I train sending me this link asking me why they aren’t getting results and I see why. They’re doing 50 of your crunches and they can’t do 15 of mine. Why not teach to do push ups on your knees while you’re at it?

  • Hey darl..thnxxx a ton.. I do this a lot n this certainly is fantastic…small but very effective sensible changes…..first time in ur channel n looking forward to more…hugs

  • If you want more information, read the book HUGE. I’m reading it and doing it step by step, first 4 weeks are gonna be these simple exercises, after that it’s gonna be heavy working out and lots of eating, good eating! Here I come!

  • Yo, im 6,1, and most of my weight seems to be on my legs, destabilizing me…how can i improve the weight balance so i don’t end up sitting

  • Hey.. I have been watching this video for past seven days, to do it right.. thanks ��! Wonderful explanation. Even still my neck strains & how to breathe is a confusion.. ��

  • I was more interested in how to work up to a situp if you cant do one yet… but he is soooooooooo hotttttttttt �� �� �� so i watched anyway XD

  • Doing 200 crunches in the morning everyday can really help you develop abs quickly. Check out Gabriella Whited for some really good ab, arm, leg, and butt workouts. She made these videos of 3-5 minute workouts that you repeat daily, and believe me when I tell you that you will see results! I’m normally not one to exercise unless it’s for sport training, but when I did these, I got a smaller waist, bigger butt, and stronger leg muscles. You guys seriously need to check her out!