Exercise guide
Crunches
Crunches are a bodyweight abdominal exercise in which the shoulder blades lift a short distance from the floor. The feet may remain planted or the lower legs may rest on a bench. The lower back stays close to the floor as the ribs move toward the pelvis.
Training context
How are Crunches different from sit-ups?
A crunch uses a much shorter range than a sit-up. The shoulders lift while the lower back remains on the floor, keeping the exercise focused on trunk flexion rather than bringing the entire torso upright.
The hands should rest lightly beside the head. Interlocking the fingers and pulling forward can place unnecessary tension on the neck.
Technique overview
Lift the shoulder blades without sitting up
Lie with the knees bent and establish a comfortable foot position. Curl the shoulders a few inches from the floor while keeping the lower back controlled. Pause briefly, then lower without dropping the head. Stop the set when momentum or neck pulling replaces the abdominal curl.
Treat this as an overview and use a range, pace, and setup you can control.