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Crunch Hold

Crunch Hold

The Crunch Hold is a challenging and effective core exercise that targets the rectus abdominis, obliques, and hip flexors. As the name suggests, it involves holding a crunch position, which helps to build stability and endurance in your abdominal muscles. To perform the Crunch Hold, start by lying 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, and slowly lift your shoulders off the ground, squeezing your abs as you do so. Hold this position, making sure to keep your neck relaxed and your lower back pressed firmly into the ground. As you hold the Crunch Hold, focus on breathing deeply and maintaining proper form. It's important to avoid any excessive arching or rounding of your back. This exercise should primarily target your abs, so ensure that you're using your core muscles to hold the crunch position, rather than relying on your neck or shoulders. The Crunch Hold can be modified to increase or decrease the intensity based on your fitness level. Beginners can start with shorter holds, aiming for 10-15 seconds, while more advanced fitness enthusiasts can extend the hold time to 30 seconds or longer. For an added challenge, you can also incorporate leg raises, bicycle kicks, or a twisting motion to engage your obliques. Incorporating the Crunch Hold into your regular core workout routine can help strengthen your abdominal muscles, improve posture, and enhance overall core stability. Remember to maintain proper form, listen to your body, and gradually increase the intensity as you progress. Enjoy the burn and feel the benefits of this energizing exercise!


  • Start by lying flat on your back on an exercise mat or the floor.
  • Bend your knees and place your feet flat on the ground, hip-width apart.
  • Place your hands gently behind your head, keeping your elbows wide apart and your fingertips lightly touching the back of your head.
  • Engage your core muscles and lift your upper back off the ground, curling your torso towards your thighs.
  • Hold this position for the desired amount of time, aiming to keep your shoulder blades off the ground.
  • Keep your neck relaxed and avoid pulling your head with your hands.
  • Exhale as you hold the crunch position.
  • Slowly lower your upper back to the starting position, maintaining control throughout the movement.
  • Repeat for the desired number of repetitions or hold the position for the recommended duration.
  • Remember to breathe consistently throughout the exercise and avoid straining your neck or back.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to effectively engage your abdominal muscles.
  • Engage your core by pulling your belly button in towards your spine during the crunch hold.
  • Remember to keep your head and neck relaxed during the exercise to avoid straining your neck muscles.
  • Increase the challenge by holding a weight or adding resistance during the crunch hold.
  • Incorporate variations of the crunch hold, such as alternating leg extensions or Russian twists, to target different areas of your core.
  • Try to gradually increase the duration of your hold over time to improve core endurance.
  • Ensure that you're breathing properly throughout the exercise by inhaling deeply through your nose and exhaling through your mouth.
  • Avoid relying on momentum or swinging movements to complete the exercise; focus on controlled and deliberate movements.
  • Maintain a neutral spine position by keeping your lower back pressed gently against the floor or mat.
  • Listen to your body and modify the exercise if you experience any discomfort or pain.


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