Tsunami Barbell
    Abdominal Crunches
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    Core

    ABDOMINAL CRUNCHES

    Basic core exercise targeting the rectus abdominis. Builds abdominal strength and endurance.

    KEY TARGETS
    • Primary MuscleCore
    • EquipmentBodyweight
    AVOID MISTAKES
    • • Rapid descent without control
    • • Improper bracing / lost tension
    • • Inconsistent range of motion

    Setup

    Lie on your back with knees bent, feet flat on floor. Place hands behind head (don't pull on neck) or cross arms over chest. Keep lower back in contact with floor.

    Execution

    Curl your upper body toward your knees by contracting your abs. Lift your shoulders off the ground, pause briefly, then lower with control. Focus on the squeeze, not the range.

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    Key Cues

    • Lift shoulders, not entire torso

    • Keep lower back on floor

    • Exhale as you crunch up

    • Control the descent

    • Focus on ab contraction, not neck pull

    Common Mistakes

    • Pulling on neck with hands

    • Lifting entire torso off floor

    • Using momentum to bounce up

    • Not controlling the descent

    • Going too fast

    Programming

    3-4 sets of 15-25 reps. Crunches are best for beginners. Progress to more challenging core exercises like planks, hanging leg raises, or cable crunches as you get stronger.

    READY TO LIFT?

    Add the Abdominal Crunches to your next training cycle. The next week can change from what you logged.

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