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Crunches – the classic move for defined abs, and one that everyone’s tried before. Stop getting your six-pack from the supermarket and start getting it through simple, effective exercises that you can do anytime, anywhere.

How to train

  • Lie flat on the floor
  • Bend your knees
  • Feet should remain flat on the floor
  • Arms should be bent and hands should be behind the ears
  • Raise shoulders and upper back
  • Lower back should remain on the floor
  • Direction of movement should be towards the sky/ceiling, not towards the knees

What to look out for

  • Gaze should be directed upwards to avoid bending the neck
  • Chin should not be pressed to chest
  • Shoulders should not touch the floor between repetitions
  • Hands should not be pressing on the neck or head
  • Movement should be slow and controlled

What you’ll train


  • Abdominal muscles


  • Lower abdominal muscles
  • Oblique abdominal muscles