Close ILTakeCare Suggestion
IL TakeCare app – For all your insurance & wellness needs

Policy purchase, claims, renewal & more


How to do Crunches

Get ready to sculpt your core with our step-by-step guide on how to perform crunches, a classic ab-strengthening exercise.

  • 18 Oct 2023
  • 3 min read

Crunches are an effective exercise to build strong core muscles and get those abs in shape. Whether you are a novice trying to incorporate new exercises into your workout routine or want a more toned physique, learning how to do crunches properly can make a significant difference. The best part is that you can do them comfortably at home without fancy equipment. So, let’s dive into this guide on how to do crunches at home and achieve a fitter and more toned midsection!


Steps to do crunches

  • Proper positioning: Lie on your back, legs bent, feet flat on the floor, hip-width apart. Position your hands gently behind your head, supporting your neck without pulling it.
  • Engage your core muscles: Before you start doing crunches, engage your core muscles by drawing your belly button towards your spine. This creates a solid foundation and protects your lower back during the exercise.
  • Crunch upwards: Gradually lift your head, neck, and shoulders off the ground using your core muscles. The key is to focus on using your abdominal muscles to lift, avoiding any strain on your neck. 
  • Breathe properly: Exhale as you crunch upward.
  • Hold and squeeze: Pause momentarily at the top of the movement, squeezing your abs. This contraction adds an extra challenge to your core muscles and enhances the effectiveness of this exercise.
  • Lower with control: Slowly and smoothly lower your upper body back down to the starting position. Avoid letting your head slam back on the ground. Keep your core muscles engaged throughout the session.
  • Breathe steadily: Maintain a steady breathing pattern throughout the exercise. Inhale as you lower your upper body; exhale as you lift your body upwards. This helps you stay focused and in rhythm.
  • Start slowly: If you are a beginner, start with a 10 to 20 repetitions and gradually increase the number as you get more comfortable.
  • Variety is fun: Try different variations to keep your workouts exciting. Bicycle crunches, reverse crunches and side crunches are great options to target different areas of your core muscles.
  • Be consistent: Consistency is the key to seeing noticeable results. Aim to include crunches in your home workout routine 2 to 3 times per week. Combine them with other exercises to work on various muscle groups for overall fitness.

Also read:


Crunches are a fantastic way to improve your core muscles. You can efficiently perform crunches at home by following these simple steps on how to do crunches. Stick to your fitness regimen to achieve stronger muscles and well-defined abs. So start doing crunches properly and embark on your journey to a healthier and more confident you!

  • Looking for tailored advice?

    Schedule a call with our insurance advisors

  • OR
  • Call us:

    1800 2666
Please enter valid name
Please enter a valid mobile number
Please select the Category

Subscribe to our newsletter

Understand insurance better by reading our helpful guides, articles, blogs and other information.

Please enter valid name
Please enter valid Email

Error message here