Negative Crunch

Negative Crunch

The Negative Crunch is an effective abdominal exercise that targets the rectus abdominis, commonly known as the six-pack muscles. This exercise focuses on the eccentric portion of the movement, which is the lowering or lengthening phase of the crunch. By emphasizing the negative phase, you can maximize muscle activation and build a stronger core. To perform the Negative Crunch, start by lying flat on your back with your knees bent and feet flat on the floor. Place your hands lightly behind your head, without pulling on your neck. Engage your core by drawing your belly button in towards your spine. Slowly lift your upper body off the ground, curling your torso towards your knees. As you reach the top of the crunch, pause briefly and exhale. Now, here comes the challenging part – slowly lower your upper body back down to the starting position, taking about 4-5 seconds to complete the movement. Focus on maintaining control and feeling the tension in your abs as you lengthen your torso. The Negative Crunch can be modified to suit different fitness levels. Beginners can start by performing a regular crunch without lowering down slowly, gradually adding the eccentric portion as they get stronger. More advanced individuals can increase the difficulty by holding a weight plate against their chest or by incorporating a stability ball. By incorporating Negative Crunches into your core routine, you can enhance abdominal strength, improve posture, and enhance overall functional fitness. Remember to always listen to your body, maintain proper form, and gradually progress as your strength improves.


  • Lie on your back on a mat or carpeted floor, with your knees bent and your feet flat on the ground.
  • Place your hands either behind your head or crossed over your chest.
  • Engage your core muscles by drawing your belly button in toward your spine.
  • Slowly lift your head, shoulder blades, and upper back off the ground, focusing on using your abdominal muscles.
  • Exhale as you crunch up and hold the position for a second or two.
  • Slowly lower your upper body back down to the starting position, keeping your core engaged and controlling the movement.
  • Repeat for the desired number of repetitions.
  • Remember to breathe throughout the exercise and avoid straining your neck by pulling on your head or using excessive momentum.

Tips & Tricks

  • Focus on engaging your abdominal muscles throughout the entire movement.
  • Keep your neck and shoulders relaxed during the exercise to avoid straining them.
  • Exhale as you lift your upper body off the ground and inhale as you lower it back down.
  • Control the movement by slowly lowering your upper body back to the starting position.
  • Challenge yourself by increasing the duration of each negative rep over time.
  • To make the exercise more challenging, hold a weight plate or dumbbell against your chest.
  • Avoid using momentum to lift your upper body; instead, rely solely on your abdominal muscles.
  • Perform the exercise on a mat or soft surface to provide cushioning and support for your back.
  • Ensure proper form by keeping your lower back in contact with the ground at all times.
  • If you experience any discomfort or pain, stop the exercise and consult with a fitness professional.


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