How to do it
- Lie on your back with the knees bent and feet flat.
- Place the fingertips by the ears or cross the arms on the chest.
- Curl the ribs towards the pelvis until the shoulder blades lift off the floor.
- Lower slowly.
Common mistakes
- Pulling on the head with the hands.
- Sitting all the way up with the hip flexors.
- Rushing.
Breathing and tempo
Breathe out as you curl up and in as you lower. About 1 second up, a brief squeeze, 2 seconds down.
Make it harder or easier
Harder: Hold a plate on the chest, or use the cable crunch.
Easier: Arms reaching forward along the thighs.
Sets and reps
Beginners: 2-3 sets, stopping each 2-3 reps short of failure.
Building muscle: 3-4 sets of 8-20 reps, stopping 0-2 reps short of failure. Past 20, move to the harder version.
Safety
- Hands support the head, never pull it.
Swaps
Full gym: Cable crunch, Hanging leg raise, Ab wheel rollout, Dead bug, Bird dog
Dumbbells and a bench: Ab wheel rollout, Dead bug, Bird dog