Crunch

animated character showing how to do a crunch abdominal exercise.

This simple movement strengthens your abdominals for better core stability and posture, helping keep your back and spine safe and strong, too!

HOW TO DO IT:

  • Sit on the ground with knees bent 90º
  • Lay back so your shoulder blades rest on the ground
  • Put your hands beside your head
    • Don’t pull on your head during the exercise
  • Crunch your abs to lift your shoulders are 2 to 3 inches off the ground
    • No need to go higher, just get those shoulders off the floor
  • Slowly lower yourself back to the starting position
  • Exhale on the way up, inhale on the way down
  • Repeat as many times as you can

MAKE IT COUNT:

  • Really squeeze those abs
  • Embrace the burn and do as many as you possibly can

MAKE IT EASIER:

  • Hold your arms by your side, just off the ground
  • Can’t get your shoulders off the ground? No problem, just…
    • Squeeze your abs to hold a tight crunch for 2-3 seconds
    • Slowly release tension, rest for a second, then repeat, repeat, repeat

MAKE IT HARDER:

  • Hold the crunch at the top for 2-3 seconds
  • Lower yourself more slowly
  • Do a second set

MAKE IT FUN:

  • Share this with a “friend” so they feel the burn, too!

PRACTICAL USES:

  • Stabilizing your core during…everything
  • Strengthening your foundation for daily movement
  • Being ready for bathing suit season year-round
  • Taking a punch

DISCLAIMER: To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider to ensure you are able to safely participate in this or any exercise program. All exercise programs carry some risk of injury.

If you engage in this exercise or exercise program and/or use any information provided by Squirrel Fitness, LLC, regardless of where or how you access it, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Squirrel Fitness, LLC, from any and all claims or causes of action, known or unknown, arising out of your participation in activities with Squirrel Fitness, LLC.