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Crunch
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Rectus abdominis· HighObliques· Light
Basic ab crunch.
Target muscle
Rectus abdominisObliques
Equipment needed
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Step-by-step guide
- 1Lie on your back, knees bent, feet flat, hands lightly behind the head or crossed on the chest.
- 2Brace the abs, press the lower back into the floor.
- 3Curl the upper body up (shoulders off the floor) using the abs, exhaling on the way up.
- 4Lower the shoulders slowly under control, don't flop down.
Safety notes
Cuốn bằng CƠ BỤNG (gập cột sống), KHÔNG kéo bằng tay hay gập tại hông.
Giữ hông cố định — chỉ thân trên cuốn.
Tải vừa phải để cảm nhận bụng.
Correct form tips
- Curl with the abs, don't yank the neck with the hands.
- Keep the lower back pressed to the floor throughout.
- Short range — only lift the shoulders off the floor.
Mistakes to avoid (injury risk)
- Pulling the neck with the hands → neck strain.
- Sitting all the way up using the hip flexors → less ab work.
- Yanking up with momentum → loss of control.