Crunch on Yoga Mat

How to Crunch

You Should Feel This: Abs

Exercise Families: Trunk Flexion

Equipment: Yoga Mat

Trainer: Ashley Steele


  1. Lie on your back with your knees bent, feet flat on the floor and heels 12 - 18" from your tailbone. Support the weight of your head with your hands. Be sure not to pull on the back of your head during the crunch.

  2. Exhale, contract your abs, and slowly curl your torso towards your thighs. The movement should focus on pulling your rib cage towards your pelvis (the neck stays relaxed while the chin is tucked towards the neck).

  3. Your feet, tailbone and lower back should remain in contact with the floor at all times. Continue curling up until your upper back is lifted off the ground. Hold this position briefly.

  4. Gently inhale and slowly uncurl (lower) your torso back towards the floor in a controlled fashion keeping your feet, tailbone, and low back in contact with the ground. Continue performing crunches for the specified amount of time.

  5. You should feel this working the abs, core, and obliques.

Alternative Exercises:

Reverse Crunch • Ball Crunch

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