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Waist · Body Weight
Crunch Floor
Crunch Floor is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors and obliques 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
Secondary muscles
- Hip Flexors · Iliopsoas
- Obliques · External Obliques, Internal Obliques
How to do Crunch Floor
- Begin by lying flat on your back with your knees bent and your feet flat on the floor, hip-width apart.
- Place your hands behind your head with your elbows pointing out to the sides.
- Engage your core and lift your shoulder blades off the floor, curling your upper body towards your knees.
- Lower your shoulder blades back to the floor with control, maintaining your core engagement. Repeat the movement for the desired number of repetitions.
Form tips
- Avoid pulling on your neck with your hands; focus on using your abdominal muscles to lift your shoulders.
- Perform the movement with control to maximize muscle activation and prevent injury.
- Breathe steadily throughout the exercise, exhaling as you lift your shoulders and inhaling as you lower them.
- Ensure your lower back remains pressed into the floor to avoid unnecessary strain.
Crunch Floor alternatives
More abs exercises
Crunch Floor FAQ
What muscles does Crunch Floor work?
Crunch Floor mainly works the abs in the waist (Rectus Abdominis). The hip flexors and obliques work as secondary muscles.
What equipment do you need for Crunch Floor?
None. Crunch Floor is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Crunch Floor 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 Crunch Floor good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Crunch Floor 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 Crunch Floor?
Other exercises for the abs include Crunch With Medicine Ball, Crunch (On Stability Ball), Dumbbell Ab Crunch and Crunch (On Bosu Ball).
For developers
Use Crunch Floor 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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