Start laying down with your lower back pressed down to the ground and your knees bent. Squeeze belly button toward the spine and curl your shoulders toward your pelvis by using the abdominal muscles. Hold 1-3 seconds before you return.


Open up elbows and press your chest forward to avoid pulling your head and get neck pain. You can also keep your arms crossed over your chest, then you automatically avoid pulling the neck.


Grab your pants and drag your self up, let go and slowly come back down. Place your hands beside your neck or crossed over the chest. Also try doing the exercise with straight arms (squeeze belly button toward the spine, reach arms up toward the sky and curl your chest toward your pelvis by using the abdominal muscles).

More info

Works mainly rectus abdominis.


Caroline Nilsson is your personal trainer showing you how to do Crunch.

This exercise is 1 of 36 exercises that are included in the app Poworkout Trim & Tone.

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