Crunch Floor
- Músculo objetivo
- Rectus Abdominis
- Músculos sinergistas
- Obliques
- Equipamiento
- Body weight
- Parte del cuerpo
- Waist
- Tipo
- Strength
The floor crunch is a bodyweight core exercise that primarily targets the rectus abdominis (the front "six-pack" muscles), with the obliques assisting to stabilize the trunk. Performed lying on your back, it isolates the abs through a short, controlled spinal flexion and is a staple beginner movement for building waist and midsection strength.
Cómo hacer el Crunch Floor
- 1Lie flat on your back on the floor with your knees bent and your feet flat, roughly hip-width apart.
- 2Place your hands lightly behind your head or crossed over your chest, keeping your elbows wide and relaxed.
- 3Brace your core and press your lower back gently into the floor to set a stable starting position.
- 4Curl your shoulders and upper back off the floor by contracting your abs, exhaling as you lift.
- 5Lift until your shoulder blades clear the floor and you feel a strong squeeze in your abs, keeping your chin off your chest.
- 6Pause briefly at the top, holding the contraction for a moment.
- 7Lower your shoulders back down under control as you inhale, stopping just before your head rests fully on the floor.
- 8Repeat for your target reps, keeping constant tension on the abs throughout the set.
Consejos de técnica
- Drive the movement from your abs, not your neck or arms — your hands should only support your head lightly, never pull on it.
- Keep the range of motion short; the crunch is a small curl of the upper spine, not a full sit-up.
- Exhale forcefully at the top to deepen the abdominal contraction and reinforce your core brace.
- Move slowly and with control in both directions rather than using momentum to throw yourself up.
- Keep your lower back in contact with the floor throughout to keep tension on the rectus abdominis.
Errores comunes
- Pulling on your head and neck with your hands, which strains the cervical spine and takes work away from the abs.
- Using momentum to swing up instead of curling, which removes tension from the rectus abdominis and cheats the rep.
- Lifting too high into a full sit-up, which shifts the load to the hip flexors rather than isolating the abs.
- Holding your breath instead of exhaling on the lift, which weakens your core brace and the contraction.
- Tucking the chin hard to the chest, which strains the neck and signals you're leading with your head, not your abs.
Preguntas frecuentes
What muscles does the floor crunch work?
It primarily works the rectus abdominis, the front abdominal muscles that create the "six-pack" look, with the obliques assisting to stabilize and flex the trunk.
Is the floor crunch good for beginners?
Yes. It needs no equipment, isolates the abs with a short, controlled motion, and is one of the easiest core exercises to learn with proper form.
What is the difference between a crunch and a sit-up?
A crunch lifts only your shoulders and upper back off the floor to isolate the abs, while a sit-up raises your whole torso and brings in the hip flexors. The crunch keeps tension on the rectus abdominis with less strain on the lower back.
How many sets and reps of floor crunches should I do?
Start with 2–3 sets of 12–20 controlled reps. Since the abs respond well to volume, add reps or slow the tempo before adding any external weight.
Why does my neck hurt when I do floor crunches?
Neck pain usually means you're pulling your head with your hands or jerking your chin to your chest. Keep your hands light, lead with your abs, and look toward the ceiling instead of curling your neck.
