How to do the Crunches

Crunches are taught many different ways, but there is a consistant element. Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support. Now slowly lift your torso using your abdominals while keeping your head and spine straightly aligned. Slowly return to the starting position without releasing tension on your abdominals.

Spotter Information:
A spotter is used for motivation.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Abdominal
  • Belly
  • Stomach
  • Isolation
  • Bodyweight
  • Home

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
27.8 lbs24.9 36.5 lbs

What is a good starting weight?

Based on an average weight lifted of 27.8 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 14 lbs and aim for 12-15 reps.


Workouts Plans with Crunches

Purpose Type Level
Muscular Definition Beginner
Sport Specific Advanced
Hypertrophy Advanced
Muscular Definition Beginner
Muscular Definition Beginner
Muscular Definition Beginner
Hypertrophy Beginner

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.