How to Do Crunches Correctly (and Why Strong Abs Matter More Than a Six-Pack)

This article was updated with new content and training insights on March 4, 2025

Crunches get a bad reputation. Some people think they’re only for "beach abs" or that they’re outdated. The truth is, crunches can still be an **effective tool for building real-world core strength** — the kind that helps you lift heavy, move better, and avoid injury.

Here’s how to **do crunches the right way**, with form that actually targets your abs and protects your back.

Step 1: Set Up Properly

• Lie on your back on a mat or comfortable surface.
• Knees bent, feet flat, hip-width apart.
• Place your hands lightly behind your head (no pulling).
• Keep your elbows wide and your neck relaxed.

Step 2: Engage Your Core

Before you even start moving, **engage your core** — this protects your lower back and makes sure your abs are doing the work.

• Take a deep breath in.
• Exhale and draw your **navel toward your spine** (think bracing for a punch).
• Keep that tension as you begin the movement.

Step 3: Perform the Crunch

• Lift your **head, neck, and shoulders** off the ground.
• Curl your ribcage toward your pelvis — this is about compression, not just lifting up.
• Keep your lower back **flat on the floor** — no arching.
• Hold the top position for a second to maximize muscle engagement.

Step 4: Lower with Control

• Slowly lower your shoulders back to the mat, keeping your core engaged.
• Control the movement — don’t just drop down.
• Repeat for your desired number of reps (start with 10-15).

Key Tips for Stronger Crunches

• **No neck pulling** — hands lightly support your head.
• **Exhale up, inhale down** — breathing helps core engagement.
• **Move with control** — slow reps beat fast ones every time.
• **Focus on your abs** — no momentum, no swinging.
• **Add resistance** — if bodyweight gets too easy, hold a plate or med ball.

Why Crunches Still Matter (Even If You Don’t Want a Six-Pack)

Strong abs aren’t just for looks — they’re essential for:

• Heavy lifts like squats, deadlifts, and overhead presses.
• Protecting your lower back from injury.
• Carrying heavy loads (rucks, sandbags, groceries, kids — all of it).
• Moving with power and control in any sport or activity.