How to Do Crunch Curls

A crunch becomes a curl when you raise more of your torso off the floor. Both the crunch and the curl strengthen your abdominal muscles, including the rectus abdominis, transversus abdominis and obliques. No equipment is required, so you may perform your exercises any time of day and in almost any location. Practicing good form is important to prevent any back discomfort and to evenly strengthen your abs.

Instructions

    • 1

      Warm up before you perform your crunch and curl. Spend five minutes doing full-body movements such as walking, dancing or jumping rope.

    • 2

      Lie on your back with your knees bent and feet flat on the floor. Position your feet closer to your bum for a more challenging exercise. Place your hands behind your head, or cross your arms over your chest, which is the easier option.

    • 3

      Tilt your hips slightly upward to press your lower back toward the floor. Exhale and raise your head and shoulder blades off the floor to perform the crunch. Lift up equally and keep your shoulders in line with each other to ensure the same amount of training on both sides of your core.

    • 4

      Continue lifting your torso until you are seated upright. Keep your feet flat on the floor throughout the movement. Change your hand position if the behind-the-head or across-the-chest positions are too difficult. Instead, straighten your arms and position your hands next to your hips or hold onto the backs of your thighs to assist you.

    • 5

      Slowly lower your torso and return to the starting position, but do not let your head touch the floor. Repeat the crunch and curl in a slow, controlled speed, taking two seconds to raise up and three to four seconds to lower down.

    • 6

      Perform one to three sets, with eight to 12 crunch/curls in a set. Do your abdominal workout a minimum of three days a week. Increase your training to five to seven days a week as your core strength improves.