Crunch - Back Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Obliques, Iliopsoas
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Back Crunch
How to: Crunch - Back
- Lie on your back with knees bent and feet flat on the ground.
- Place your hands behind your head with elbows pointing outward.
- Engage your core and lift your head, shoulders, and upper back off the ground.
- Hold the contraction for a moment, then lower back down slowly.
- Repeat for the desired repetitions.
Common Mistakes
- Using momentum instead of controlled motion.
- Pulling on the neck with the hands.
- Not engaging the core properly.
Modifications
- Perform the crunch with knees bent to reduce strain on the lower back.
- You can also perform the crunch with feet elevated on a bench for a different angle.
Tips
- Keep your knees bent and feet flat on the ground for better balance.
- Avoid pulling on your neck; instead, use your abs to lift your torso.
- Focus on slow, controlled movements for maximum effectiveness.
Crunch - Back Alternatives
Tags
core
abs
waist
strength
beginner
bodyweight