Crunch – Build Core Strength One Rep at a Time
The crunch is one of the most well-known ab exercises — and for good reason. It’s a simple and effective way to strengthen the rectus abdominis (your six-pack muscle) and develop core control.
Let’s cover how to do it right and how to make it count.
What Is the Crunch?
A crunch involves lying on your back, knees bent, and curling your upper body toward your knees using only your abdominal muscles. It’s a small but powerful movement that isolates your abs without relying on momentum.
Why Include Crunches?
- Focuses directly on the abs with minimal hip flexor involvement
- Easy to learn, no equipment needed
- Low-impact and spine-friendly when done correctly
- A great addition to any core or full-body routine
It’s a go-to movement for beginners and experienced athletes alike.
How to Program Crunches
Ideal placement: Near the end of a workout as a core finisher, or as part of an ab circuit.
Rep ranges:
- Endurance/Activation: 15–25 reps
- Volume sets: 2–4 sets
Example:
- 3 sets of 20 reps, focusing on full contraction and control
💡 You can log and track your ab workouts using Volym App to stay consistent.
Equipment:
- None (optional: mat for comfort)
Pro Tips
- Lift your shoulder blades off the floor — not your whole back
- Don’t pull your neck with your hands. Keep your chin tucked slightly and hands behind ears or crossed over chest
- Control the tempo — avoid using momentum or jerking your body upward
- Exhale as you crunch and hold briefly at the top
