Floor Crunch

Floor Crunch

The Floor Crunch is a highly effective and popular abdominal exercise that targets the rectus abdominis muscles, commonly known as the "six-pack" muscles. This exercise can be performed at home or in the gym, making it accessible to individuals of all fitness levels. What sets the Floor Crunch apart is its emphasis on engaging the abdominal muscles rather than relying on momentum or strain from the neck and shoulders. The Floor Crunch involves lying flat on your back with your knees bent and feet flat on the floor. By placing your hands lightly behind your head, you can support your neck without straining it. The key is to contract your abdominal muscles and lift your upper body off the floor, curling your torso towards your knees. It's important to focus on using your abdominal muscles to initiate the movement rather than pulling with your head or neck. Adding variation to the Floor Crunch can further engage your core muscles. For example, you can perform the exercise on an incline or decline bench, use a stability ball as a support or challenge, or incorporate twists to target the oblique muscles. As with any exercise, it's crucial to maintain proper form, breathe throughout each repetition, and avoid straining or jerking movements. Including the Floor Crunch in your workout routine can improve core strength, stability, and posture. Remember to combine this exercise with a well-rounded fitness regimen that includes cardiovascular exercise, full-body strength training, and flexibility training. As always, proper nutrition and sufficient rest are essential for maximizing results and supporting overall fitness goals.


  • Lie down flat on your back with your knees bent and feet flat on the floor.
  • Place your hands behind your ears, crossing your arms over your chest, or extending them out in front of you.
  • Engage your core by drawing your belly button in towards your spine.
  • Slowly lift your head, neck, and shoulders off the floor, while keeping your lower back pressed into the ground.
  • Exhale as you crunch upwards and hold the contraction for a second.
  • Inhale as you lower your upper body back down to the starting position, with control.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the entire exercise.
  • Keep your neck relaxed and avoid pulling on it.
  • Exhale as you crunch up and inhale as you lower down.
  • Focus on quality over quantity; perform slow and controlled movements.
  • Avoid straining your lower back by maintaining proper form.
  • Gradually increase repetitions and sets as your strength improves.
  • Incorporate variations of the crunch, such as bicycle crunches or reverse crunches, to target different abdominal muscles.
  • Combine the floor crunch with other exercises for a full-body workout.
  • Fuel your body with a balanced diet to support muscle growth and recovery.
  • Allow for rest and recovery days to prevent overtraining and promote muscle repair.


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