Crunch exercise image and instructions
See how to do Crunch in a clear 4-step exercise image with concise instructions. Focus: upper abs.
Read the detailed Crunch tutorial →
Short instructions
How to do Crunch
Follow the numbered positions in the image and use each instruction as its matching cue.
- 1
Set the starting position
Take the declared Crunch setup, support the feet or pelvis as specified, place the spine neutral, and brace the abdominal wall before moving.
Breathing: Breathe steadily; do not hold your breath.
- 2
Perform the effort phase
Exhale and curl the rib cage toward the pelvis for Crunch; lead with the trunk rather than pulling on the head or driving with momentum.
Breathing: Exhale through the effort.
- 3
Control the end position
Pause at the strongest controlled abdominal contraction while the neck stays long and the lower body remains stable.
Breathing: Breathe steadily; do not hold your breath.
- 4
Return under control
Inhale and uncurl the spine or torso slowly until the shoulders and trunk return to the starting support without relaxing abruptly.
Breathing: Inhale through the controlled return.
Setup and safety note: Use the declared Crunch setup, maintain controlled joint alignment, and stop if the movement causes pain.
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