ExerciseGIF

Exercises / Crunch

Crunch GIF

Crunch animation with the worked muscles highlighted, female figure
Figure

Colour and background options arrive for this exercise in the next update.

Worked muscles

  • AbsMusculus rectus abdominis
  • ObliquesMusculus obliquus externus abdominis
Equipment
No equipment
Level
intermediate
Loop
One repetition, 3.5 seconds

Get this animation

Part of the crunch and sit-up pack, all 7 crunch and sit-up variations: female and male figure, GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the crunch and sit-up pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/crunch \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a crunch

  1. Lie on your back with knees bent at 90 degrees, feet flat on the floor hip-width apart
  2. Place your hands lightly behind your head with elbows wide, or cross arms over your chest
  3. Engage your core and slowly lift your shoulder blades off the ground, curling your upper body toward your knees
  4. Hold briefly at the top, feeling the contraction in your abs
  5. Slowly lower back down with control until your shoulder blades lightly touch the floor
  6. Repeat for desired repetitions while maintaining steady breathing

Form tips

  • Keep your lower back pressed into the floor throughout the movement
  • Avoid pulling on your neck with your hands - let your abs do the work
  • Focus on quality over quantity - slow, controlled movements are more effective
  • Keep your chin slightly tucked and maintain a small gap between chin and chest
  • Stop if you feel any neck or lower back pain

Works similar muscles