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Crunch - Back (WRONG-RIGHT)

Crunch - Back (WRONG-RIGHT)

The crunch-back exercise is a great way to target and strengthen the muscles of your abdomen and lower back. This exercise specifically focuses on the rectus abdominis, obliques, and erector spinae muscles. It is effective for improving core strength and stability, promoting better posture, and reducing the risk of lower back pain. To perform the crunch-back exercise, start by lying on your back with your knees bent and feet flat on the floor. Place your hands behind your head, keeping your elbows out to the sides. Inhale deeply, engaging your core muscles. The first phase of this exercise is the "wrong" phase. Exhale as you curl your shoulders off the ground, lifting your upper back and bringing your chest towards your knees. Be careful not to strain your neck or use your hands to pull your head forward. This incorrect form can put unnecessary stress on your neck and diminish the effectiveness of the exercise. The second phase is the "right" phase. Inhale as you slowly lower your upper back and shoulders back down to the starting position, making sure to control the movement and not allowing your lower back to arch off the floor. This phase targets the muscles in your abdomen and lower back effectively, helping to strengthen and tone the area. Remember to perform this exercise in a controlled manner, focusing on maintaining proper form throughout. Aim for 10-15 repetitions per set, and gradually increase the number of sets as your core strength improves. Always listen to your body and adjust the exercise intensity accordingly.


  • Lie down on your back with your knees bent and feet flat on the floor.
  • Cross your arms over your chest or place your hands behind your head, just be careful not to pull on your neck.
  • Engage your core by drawing your belly button towards your spine.
  • Slowly lift your shoulders off the ground, curling towards your knees.
  • Exhale as you curl up and hold for a brief pause.
  • Inhale as you slowly lower yourself back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise for maximum effectiveness.
  • Focus on using your abdominal muscles to lift your upper body, rather than pulling on your neck or using momentum.
  • Perform the exercise in a controlled manner, avoiding any jerking or bouncing movements.
  • Exhale as you lift your upper body and inhale as you lower it back down.
  • Keep your lower back pressed against the floor or mat to maintain proper form and reduce the risk of injury.
  • Start with a lower number of repetitions and gradually increase as you build strength and endurance.
  • Include a variety of abdominal exercises in your workout routine to target all the different muscles in your core.
  • Ensure you have a proper warm-up before performing crunches to prepare your muscles for the exercise.
  • Consider adding resistance to your crunches, such as holding a weight or using an exercise ball, to make the exercise more challenging.
  • Maintain good posture throughout the exercise to avoid straining your neck and upper back.


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