Crunch

Learn how to do Crunch with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3 Abs No equipment

Crunch is a No equipment exercise that primarily targets the Abs. It has a MET value of 3, meaning a 70kg person burns approximately 105 calories in a 30-minute session..

How to Do Crunch

A core-strengthening exercise targeting the abdominal muscles, performed with hands behind the head for added neck support.


💡 Instructions:


  • Lie on your back with knees bent and feet flat on the floor.

  • Place your hands lightly behind your head, elbows pointing out.

  • Engage your core and lift your shoulders off the ground, bringing your ribcage toward your pelvis.

  • Lower back down slowly without letting your head drop.


⚠️ Common mistakes:


  • Pulling on the neck with your hands

  • Using momentum instead of core engagement

  • Letting elbows come forward instead of staying open

  • Raising the entire back off the floor instead of just the shoulders

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Muscles Worked by Crunch

Primary Abs

Equipment

  • No equipment

Calories Burned Doing Crunch

Calorie Calculator

MET 3
Estimated burn
105 calories

Calories = MET × weight (kg) × time (hours)

Quick Facts: Crunch

Type
No equipment exercise
Primary muscle
Abs
Secondary muscles
None
MET value
3
Calories (30 min, 70kg)
≈ 105 cal
Video quality
4K with male and female demonstrations

FAQ: Crunch

What muscles does Crunch work?

Crunch primarily targets the Abs.

How do you do Crunch correctly?

A core-strengthening exercise targeting the abdominal muscles, performed with hands behind the head for added neck support. 💡 Instructions: p]:inline-bl

Is Crunch good for beginners?

Crunch has a MET value of 3, indicating a low intensity exercise suitable for beginners.

What equipment do you need for Crunch?

Crunch requires: No equipment.

What are the benefits of Crunch?

Crunch strengthens the Abs.

What exercises are similar to Crunch?

Similar exercises to Crunch include Crunch menurun, Twist Rusia dengan dumbbell, Dumbbell Turkish Get-Up, Crunch berbobot dumbbell.

Is Crunch better than Crunch menurun?

Both Crunch and Crunch menurun target the Abs. Choose based on your available equipment and training goals.

Alternative Exercises

Crunch menurun
MET 4

Crunch menurun

  • Bench
Twist Rusia dengan dumbbell
MET 4

Twist Rusia dengan dumbbell

  • Dumbbells
Dumbbell Turkish Get-Up
MET 5

Dumbbell Turkish Get-Up

  • Dumbbells
Crunch berbobot dumbbell
MET 4

Crunch berbobot dumbbell

  • Dumbbells
Kincir Angin Dumbbell
MET 4

Kincir Angin Dumbbell

  • Dumbbells

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