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Abs · Beginner

Crunch Hold

Isometric crunch held with the shoulder blades lifted and the ribs drawn toward the pelvis.

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Crunch Hold demonstration

Exercise overview

Training details

Abs

Equipment

Bodyweight

Sets × time

3 × 20 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie on your back and lift your shoulders up slightly off the ground.
  2. 02Initiate the movement with the abdominals and avoid pulling on the neck.
  3. 03Hold this position while keeping your core engaged.
  4. 04Maintain the hold for the desired duration, then slowly lower back down.
  5. 05Return to the starting position under control before beginning the next repetition.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteReverse CrunchComparable substituteHanging Leg RaiseComparable substituteAb Bench CrunchComparable substituteCable Crunch

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