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Core & abs

Crunch and sit-up workout: from the crunch to the full sit-up

Crunches and sit-ups train the six-pack muscle hard, and sensible doses suit most healthy backs. This session keeps the bending reps to about 60, one expert review's suggestion that nobody has tested, and adds two holds that train your trunk without bending. Pick one track: crunches if you're starting out, sit-ups once 2 sets of 20 crunches are easy. The doses are our starting point. Do it two or three times a week, with a day between.

15 minBeginner10 movesNo equipmentBack · Abs · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Cat-cow8 slow waves
    Beginner · Back, Abs · 3D demoHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Dead bug1 set of 6 each side
    Beginner · Abs, Hip flexors · 3D demoLower back gently down; breathe out as you reachEasier: Dead bug heel tapsHarder: Forearm plank

Crunch track (pick one track)

Rest 60 s

  1. Crunch2 sets of 12 to 20
    Beginner · Abs · 3D demoFeet free, fingertips light at your head and a fist-sized gap under your chin. Breathe out as you curl, and stop 1 to 3 reps short of failureEasier: McGill curl-upHarder: Sit-up (3/4 sit-up)
  2. Cross-body crunch1 set of 8 to 10 each side
    Beginner · Abs · 3D demoTurn from your ribs, not your elbowEasier: McGill curl-upHarder: Sit-up (3/4 sit-up)

Sit-up track (pick one track)

Rest 60 s

  1. Sit-up (3/4 sit-up)2 sets of 8 to 15
    Intermediate · Abs, Hip flexors · 3D demoCurl up, then sit up, and lower three-quarters of the way under control. Hook your feet only if you can't come up yetEasier: CrunchHarder: Jackknife sit-up (V-up)
  2. Long-arm crunch1 set of 10 to 15
    Beginner · Abs · 3D demoArms by your ears; don't swing themEasier: McGill curl-upHarder: Sit-up (3/4 sit-up)
  3. Reverse crunch1 set of 10 to 12
    Intermediate · Abs, Hip flexors · 3D demoCurl your pelvis towards your ribs, with no swingingEasier: Cross-body crunchHarder: Captain's chair knee raise

Without bending (both tracks)

Rest 30 to 45 s

  1. Side plank2 holds of 15 to 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoOr on your knees, as a knee side plank. End each hold when your hips start to sagEasier: Knee side plankHarder: Side plank with leg lift
  2. Bird dog1 to 2 sets of 6 each side, 3 to 5 s holds
    Beginner · Back, Abs, Glutes · 3D demoKeep your back stillEasier: Bird dog, one limb at a timeHarder: Bear crawl

Cool-down (optional)

  1. Child's Pose (Balasana)30 s
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • In your first two weeks, do 2 sets and stop every set with 3 or 4 reps to spare.
  • Move from the crunch track to the sit-up track once 2 sets of 20 crunches are easy; on the sit-up track, add the long-arm reps before adding sets.
  • Keep to about 60 bending reps a session: that's one expert review's suggestion, untested, and these doses are our starting point. More reps don't burn belly fat: fat loss comes from your overall activity and eating habits.
  • If bending flares your back or sends pain down a leg, use the beginner core workout or the McGill big 3 instead, and see our back pain guide.
  • With osteoporosis, a prolapse or leaking, in later pregnancy or in the first weeks after a birth, skip the crunch and sit-up tracks: our osteoporosis, prolapse, pregnancy and postpartum guides have the alternatives.
  • Neck aching? Rest your head on the floor between reps, or swap the crunches for reverse crunches.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the crunch and sit-up workout: from the crunch to the full sit-up take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 8 of its 10 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.