Crunches are a core exercise that mainly target your abdominal muscles using a small, controlled movement.
They are simple, beginner-friendly, and effective for building core strength at home.
What are crunches?
Crunches are a bodyweight exercise where you lift your shoulders slightly off the floor while keeping your lower back on the ground.
Unlike sit ups, crunches use a shorter range of motion, which puts more direct focus on the abs.
They are commonly used in:
- Home workouts
- Core routines
- Beginner fitness programs
What muscles do crunches work?
Crunches mainly target:
- Abdominals (front core muscles)
They also involve:
- Hip flexors (slightly)
- Core stabilizing muscles
Compared to sit ups, crunches focus more directly on the abs and less on other muscles.
How to do crunches correctly
Follow these steps:
1. Lie on your back with your knees bent
2. Place your feet flat on the floor
3. Put your hands lightly behind your head or across your chest
4. Lift your shoulders slightly off the floor
5. Lower yourself back down slowly
Keep the movement small and controlled.
Common mistakes
Avoid these common beginner mistakes:
- Pulling your neck forward
- Lifting too high (turning it into a sit up)
- Using momentum
- Moving too fast
Crunches work best when done slowly and with control.
How many crunches should beginners do?
A simple starting point:
- 10–20 reps per set
- 2–3 sets per workout
As your core gets stronger, you can increase reps or sets.
Are crunches good for beginners?
Yes — crunches are one of the easiest core exercises to start with.
They are:
- Simple to learn
- Low impact
- Easy to include in any workout
They are a great way to begin building core strength.
Crunches vs sit ups
Crunches and sit ups are often confused, but they are different:
- Crunches: small movement, more focus on abs
- Sit ups: larger movement, more muscles involved
If your goal is to target your abs more directly, crunches are usually the better choice.
Should you include crunches in your workout?
Crunches are a good addition to most beginner routines. Crunches are a simple and effective way to strengthen your core, especially for beginners.
They are easy to learn and require no equipment, making them perfect for home workouts.
Focus on proper form, stay consistent, and build strength over time.
You can include them in:
- Full body workouts
- Core-focused sessions
- Home workout plans
For best results, combine them with other core exercises.
Improve Your Results With Proper Training
If you’re doing crunches as part of your training, make sure you’re also focusing on proper form, progression, and consistency.
Most beginners struggle not because the exercise is bad, but because they’re missing the basics. If you are just starting out and looking to learn the basics of bodyweight training without equipment, this Beginner No Equipment Bodyweight Training Guide will get your started easily and you will make your workouts so much better and see result in no time!
Once you have the basics down, you can try this very simple Beginner Bodyweight Workout Plan to stay on track until you want to move onto some more advanced exercises.
If you are struggling with bad form, injuries or lack of motivation, you can also check these:
