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Lying Ab Crunch

Equipment

No Equipment Needed

Muscle Group

Core

Setup

Use a mat on a flat surface. This is a bodyweight core exercise—focus on controlled reps and a strong abdominal contraction rather than speed.

Starting Position

Lie on your back with knees bent and feet flat on the floor, about hip-width apart. Place your hands lightly behind your head or cross them over your chest (do not pull on your neck). Brace your core by drawing your ribs down and keeping your low back gently in contact with the floor. Keep your chin slightly tucked and eyes looking up.

Execution

Exhale and crunch by lifting your shoulder blades off the floor, bringing your ribs toward your pelvis. Keep the movement small and controlled—this is not a full sit-up. Pause briefly at the top and squeeze your abs. Inhale and slowly lower back down until your shoulder blades touch the floor, keeping tension through the core. Repeat for the desired reps.

Tips on doing this exercise

Think “ribs to hips”—lift your shoulder blades, not your whole torso.

Keep your chin slightly tucked and neck relaxed to avoid strain.

Pause and squeeze at the top for 1 second for better ab activation.

Control the lowering (2–3 seconds) to keep tension on the abs.

If your hip flexors take over, reduce range and focus on rib movement rather than sitting up.

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Common Mistakes

Pulling on the head/neck with the hands

Turning it into a sit-up by using momentum or lifting the lower back

Letting the low back arch and ribs flare (losing core control)

Rushing reps and bouncing off the floor

Holding your breath instead of exhaling through the crunch

Leading with the chin (neck strain) instead of lifting the shoulders

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Recommended Ranges

Core endurance: 2–4 sets of 15–25 reps (controlled tempo)

Hypertrophy/abs focus: 3–4 sets of 10–20 reps (pause at the top)

Beginner: 2–3 sets of 8–15 reps (short range, strict control)
Rest 30–60 seconds between sets.

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