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Core

Crunches: how to do it

Main muscles: Upper abs. Helpers: Lower abs. Below: step-by-step form, common mistakes, a muscle map, reps and rest, and what to swap it for.

Equipment
Bodyweight
Reps
10–15
Rest
75 s
Muscle group
Core

How to do it

  1. Lower back pressed into the floor, hands by the temples, neck relaxed.
  2. Curl the torso and lift the shoulder blades, do not raise the whole back.
  3. Return slowly and keep the abs under tension.

Common mistakes

Pulling the head with the hands, lifting the lower back.

▶ Form video on YouTube

Muscles worked

Front
Back
primary·secondary
Primary
Upper abs
Secondary
Lower abs

A secondary muscle gets roughly half the stimulus of a set — that is also how the log’s stats count it.

Programs that use it

Alternatives: similar exercises

Plank Bodyweight · Upper abs, Lower abs Ab wheel rollout Bodyweight · Upper abs, Lower abs Hanging leg raise Bodyweight · Lower abs Reverse crunch Bodyweight · Lower abs Dead bug Bodyweight · Lower abs Bicycle crunch Bodyweight · Obliques, Lower abs

Log your sets — the app suggests the next weight

GymAssist tracks the load on each of 40 muscles, paints it on a body map and uses double progression to tell you when to add weight.

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