Modified Crunches / Crunches
- Lie flat on your back with your feet flat on the ground, and your knees bent at 90 degrees.
- Place your hands flat on top of your thighs.
- Keep your elbows in so that they are in line to your body.
- Push your back down flat into the floor to isolate your abdominal muscles.
- Gently curl your shoulders forward and up off the floor.
- Continue to push down into the floor with your lower back.
- Raise your shoulders about four to six inches only.
- Hold and squeeze your abdominal muscles at the top of the motion.
- Return to the starting position in a smooth movement.
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Related exercises to discover
Modified crunches / crunches is a at-home exercise that targets abs. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Side plank leg raises, hollow body rock hold and barbell windshield wipers. Browse our free illustrated exercise directory for more exercises.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
