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Waist · Body Weight
Brazilian Crunches
Brazilian Crunches is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals · Rectus Abdominis, Obliques
Secondary muscles
- Hip Flexors · Iliopsoas
How to do Brazilian Crunches
- Begin in a plank position on your toes and hands, arms straight in line with shoulders, with your body in a straight line from head to heels.
- Bend your right knee and bring it towards your left elbow while lightly rotating your hips. Return your leg to starting position.
- Repeat the movement on the opposite side, bending your left knee and bringing it towards your right elbow while lightly rotating your hips. Continue alternating sides for the desired number of repetitions.
Form tips
- Keep your movements controlled to ensure each repetition is deliberate and effective.
- Maintain a steady breathing pattern, exhaling as you bring your knee towards your elbow and inhaling as you return to the plank.
- Focus on maintaining proper plank form, keeping your body in a straight line from head to heels.
Brazilian Crunches alternatives
More abs exercises
Brazilian Crunches FAQ
What muscles does Brazilian Crunches work?
Brazilian Crunches mainly works the abs in the waist (Rectus Abdominis and Obliques). The hip flexors work as secondary muscles.
What equipment do you need for Brazilian Crunches?
None. Brazilian Crunches is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Brazilian Crunches should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Brazilian Crunches good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Brazilian Crunches burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Brazilian Crunches?
Other exercises for the abs include Abdominal Crunches Machine, Dumbbell Straight Arm Twisting Sit-Up, Plate Russian Twist and Ab Wheel Pulses.
For developers
Use Brazilian Crunches in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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