Crunches Exercise For Flat Abs – Instructions And Video

Crunches exercise is perfect for specifically targeting your tummy. It is a great way to add definition to your stomach muscles. Plus you’ll make your stomach muscles stronger, which improves your posture.

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How To Perform This Exercise

Here’s a short video showing you how to do crunches.


  1. Lie on your back on your exercise mat.
  2. Bend your knees and keep your feet flat on the floor.
  3. Keep your feet apart, the same width as your hips.
  4. Cross your arms over your chest (like an Egyptian mummy).
  5. Contract your abs to lift your head and shoulders just off the floor. This is your starting position.
  6. Contract your abs so that your head and shoulders lift up to make an angle of 45 degrees from the floor.
  7. Return to the starting position – not all the way down to the floor.
  8. Repeat 10 times. Or do as many times as your program recommends.

Things To Watch Out For

  • Don’t lift your head and shoulders more than 45 degrees from the floor.
  • The lifting movement should come from your ab, not from your shoulders and neck. Let your stomach muscles do the work.
  • The movement should be small and controlled.
  • Don’t use momentum to lift your shoulders.
  • Keep your abdominals tight throughout the crunches.
  • Breathe out when you rise, and breathe in when you go down.
  • Keep your movements smooth and steady.
  • Keep your lower back flat on the floor throughout the exercise.

When this becomes easy, don’t keeping doing the same movement. Make it harder. That’ll ensure that your body gets even fitter and more in shape.

Ways To Make It Harder

  • Try holding something heavy on your chest as you do the move. You can use a dumbbell, kettlebell, medicine ball or simply a thick book etc.
  • Hold the crunching up position for 2 to 5 seconds before coming back down.
  • Do the exercise on a stability ball (also known as a swiss ball). See the Recommended Resources below for how to do that.
  • Do your ab crunches exercise on a stability ball while holding weights on your chest at the same time.

Recommended Resources

The One And Only Book You'll Ever Need For A Flat Tummy

How To Do The Swiss Ball Crunches

Return from Crunches Exercise to Home Weight Training For Women


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