Crunch Floor
- Zielmuskel
- Rectus Abdominis
- Synergistenmuskeln
- Obliques
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The floor crunch is a bodyweight core exercise that primarily targets the rectus abdominis (the front abs), with the obliques assisting to stabilize the torso. Performed lying on the floor, it isolates the upper abs through a short, controlled spinal flexion and needs no equipment, making it a staple for beginner-to-intermediate ab training.
Crunch Floor: So führst du sie aus
- 1Lie on your back on the floor with your knees bent and your feet flat, hip-width apart.
- 2Place your hands lightly behind your head or crossed over your chest, keeping your elbows out of your line of sight.
- 3Brace your core and press your lower back gently into the floor to set a neutral starting position.
- 4Curl your shoulders and upper back off the floor by flexing your abs, exhaling as you rise.
- 5Lift until your shoulder blades clear the floor, keeping the movement short and controlled.
- 6Pause briefly at the top and squeeze your abs without pulling on your neck.
- 7Lower your shoulders back down under control, inhaling as you descend.
- 8Stop just before your shoulder blades fully relax to keep tension on the abs, then repeat for your target reps.
Technik-Tipps
- Keep your lower back in contact with the floor throughout to focus the work on the abs and protect your spine.
- Lead the movement with your chest and ribs, not your head, so your neck stays relaxed.
- Use a slow, deliberate tempo and exhale on the way up to maximize the contraction.
- If the full range feels too easy, pause longer at the top or slow the lowering phase rather than swinging.
Häufige Fehler
- Pulling on the back of your head with your hands, which strains the neck and removes tension from the abs.
- Using momentum to swing up instead of curling slowly, which cheats the rep and reduces muscle work.
- Lifting the entire back off the floor like a sit-up, which shifts effort to the hip flexors instead of the abs.
- Holding your breath through the rep, which raises pressure and makes bracing harder.
Häufig gestellte Fragen
What muscles does the floor crunch work?
It primarily works the rectus abdominis (the front abs), with the obliques assisting to stabilize and control the torso during the movement.
Is the floor crunch good for beginners?
Yes. It is a low-impact bodyweight exercise with a short range of motion, so it is easy to learn and scale, making it a good entry point for building core strength.
What is the difference between a crunch and a sit-up?
A crunch only lifts your shoulders and upper back off the floor to flex the abs, while a sit-up brings your whole torso up and recruits the hip flexors more. The crunch keeps tension on the abs and is easier on the lower back.
How many sets and reps should I do?
A sensible default is 2–4 sets of 12–20 controlled reps. Since it is bodyweight, focus on slow tempo and a full squeeze rather than chasing high rep counts.
Where should I feel the floor crunch?
You should feel it in the front of your abs (rectus abdominis), not in your neck or lower back. If you feel it elsewhere, slow down and keep your lower back pressed into the floor.
