Crunches are a familiar movement that you can easily do from the comfort of your own home or in a gym setting. This quick, 15-minute (or less!) series can be completed with minimal to no equipment.
You should feel these exercises in your abs and your obliques.
This article is Day 12 of Healthline’s 30 Days of Movement Challenge. Learn more about how you can build long-lasting fitness habits through quick and accessible exercises by following the Challenge.
Next, read Day 13: How to Do the Seated Resistance Band Row Exercise.
Quick start guide
- Duration: 15 minutes
- Equipment: Yoga mat (you can also use a blanket or towel)
- Accessibility: Low impact, suitable for small spaces
- Level: Beginner friendly
Abdominal crunch
This type of crunch is probably the one you are most familiar with.
- Start by lying down flat on the yoga mat.
- Bring your knees up while keeping your feet firmly planted on the mat. Your thigh and calf should make a 90-degree angle on both legs.
- Make a cross with your arms over your chest.
- Keeping your lower body still, lift your head, shoulders, and upper back off the mat. Bring your chin to your chest. This sensation should feel like sitting up.
- Repeat 20 times, or as many times as you would like.
Tip: Think about tightening your abdominal muscles to lift, and avoid pulling your neck up, which can cause neck pain.
Bicycle crunch
This type of crunch requires movement from your lower body. It will also engage your obliques.
- Start by lying down flat on the yoga mat.
- Bring your legs up into a “tabletop” position — your calves should be parallel to the ground.
- Gently place both hands at the back of your head with your elbows pointing outward.
- Lift your head, shoulders, and upper back slightly off the mat.
- Bring your right elbow to your left knee and kick your right leg out straight. Try to get your right elbow to touch your left knee, or get as close as you can.
- Repeat on the other side; bring your left elbow to your right knee and kick your left leg straight out.
- Repeat 20 times, or as many times as you would like.
Tip: When you do this exercise, your legs should feel like they are in a pedaling motion, as when you ride a bicycle.
Toe touch crunch
This type of crunch is like the abdominal crunch, but your lower body is also moving.
- Start by lying flat on a yoga mat.
- Raise your legs straight up so they are pointing toward the ceiling.
- Extend your arms straight upward toward your toes.
- Tighten your abdominal muscles and lift your head, shoulders, and upper back off the mat, reaching your fingers toward your toes.
- Lower your shoulders and upper back back down to the mat while keeping your legs raised.
- Repeat 20 times, or as many times as you would like.
From Our Health Editors“Crunches are one of the most versatile exercises! I love that they’re adaptable enough for any fitness level and can be knocked out basically anywhere.” – Ren Dias, Editor II