Step by step
- Lie on your back with your knees bent and feet flat.
- Place your hands on your chest or beside your ears, without lacing them behind your neck.
- Lift your shoulders off the floor, bringing your ribs towards your hips.
- Lower slowly without fully resting your head.
Tip: When they get easy, move on to the cable crunch or the machine to add weight.
Common mistakes
Your hands don't push your head. Look at the ceiling and leave space between chin and chest.
You don't need to sit up: lifting your shoulders is enough.
Do them slowly and with control.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–4 | 8–12 with weight | 1.5 min |
| Solid core | 3 | 12–20 | 1 min |
| Beginner | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Do crunches burn belly fat?
No: you can't lose fat from one spot. They strengthen your abs; losing fat depends on your diet and overall activity.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add crunches to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.