The six-pack show-offs can leave you feeling that crunches are reserved for that youthful and gym-obsessed minority who spend too much on protein shakes and too little on warm clothing.
In reality, crunches are an accessible exercise for any age group. They help build your core, the muscles around your middle, which form the foundation of your stability and movement as you age. Slippery roads, wet leaves and long wintery walks are all easier to navigate with a strong core.
Nico Schwandt of Stone London gyms is trained in exercise physiology, helping people deal with pain and chronic conditions through movement.
Schwandt says a strong set of core muscles are vital. “All functional movements (standing, sitting, carrying, walking) require core strength to maintain stability and prevent you falling over.
“Working core strength also reduces injury risk (especially in the lower back) as it strengthens the muscles and tissues in the spine region.”
How many should you be able to do for you age?
Schwandt suggests crunches can be undertaken two or three times a week. “There are guidelines for numbers to aim for, depending on your age bracket, but don’t take them too seriously,” he says.
“Remember Mike Tyson is 59 and can probably perform more crunches than most people at 29.”
He suggests that 30-39 year-olds should be able to perform 40 crunches; 40-49 year-olds: 30 crunches; 50-59: 20 crunches; 60-69: 10 crunches; 70+: five crunches.
“These numbers are markers to aim for, however,” he says rather than standards to hold yourself to – provided that you have the right technique (more of which below) and a reasonable level of fitness.”
And if you can’t perform a single crunch, don’t worry. The assisted crunch, supported on your elbows, can be an easier way in, or try a standing crunch – contracting your abdominal muscles in a standing position.
How to crunch correctly
Josh Silverman, head of education at Third Space gym, holds a resistance training specialist qualification. He says, “Crunches are one of the most commonly performed abdominal exercises, but also one of the most misunderstood.
The goal is not to sit up, but to create controlled spinal flexion, shortening the distance between the rib cage and pelvis without the hips taking over.” This is a small movement that requires focusing on the abs while you do it.
Schwandt says, “To increase strength and build muscle and balance you need to keep going until the last few crunches become very challenging. A general rule I use: if you feel at the end of a set you could have done four or more reps, you’ve not pushed hard enough.”
So, for some people this could be five crunches per set, for others 25. The key is to increase repetitions slowly over time.
Josh Silverman offers three clear technique guidelines for beginners.
- Begin by lying flat with knees bent and feet anchored only lightly (if at all). The lower back should remain gently in contact with the floor to maintain tension in the abdominals.
- Imagine peeling each vertebra off the floor one by one. It’s a small, precise motion rather than a full sit-up. The range should stop when your shoulder blades lift from the floor.
- Exhale as you contract. This helps create natural abdominal bracing and better control
How not to crunch
The classic error is to turn the move into a neck exercise, risking strain as you drop your chin to your chest. Silverman offers an ingenious solution.
“Lightly press your tongue against the roof of your mouth. This stabilises the deep neck flexors and reduces strain through the front of the neck.”
Different types of crunches to try
1. Basic crunch
Lie flat on your back, knees up, feet on the floor and lift your head and shoulders, while sliding your hands up your thighs toward your knees. Avoid dropping your chin and straining your neck.
2. Assisted crunch
Lie flat on your back, knees up, feet on the floor, slide your elbows back so that some of your weight is supported, lifting your head and shoulders by contracting your stomach muscles.
3. Twisting crunch
Lie flat on your back legs up, knees bent. Keeping your back as flat as possible, twist opposite elbow to opposite knee controlling the movement as you go.
4. Weighted crunch
Lie flat on your back, knees up, feet on the floor and lift your head and shoulders while holding a weight on your chest to add some extra resistance, building stronger abdominal muscles.
Easy alternatives to crunches to try
If you find crunches too hard at first or if you have any physical limitations, try an alternative move. Silverman says, “Crunches can be a valuable tool when performed with precision, but they’re not a one-size-fits-all exercise.
People with certain back conditions or poor control may be better suited to other core variations such as dead bugs.”
Dead bugs involve lying on your back with your arms and legs in the air, then lowering either just your legs or both arms and legs to just above the floor, engaging your core muscles to control the descent.
FAQ
What’s better, planks or crunches?
“As you perform a full movement, crunches are a better muscle-building move than the plank,” says Nico Schwandt.
Can I do crunches while pregnant?
No, the NHS recommends avoiding all exercises that involve lying on your back, especially after the first trimester.
Can I do too many crunches?
“I would treat training the core like any other muscle group. So if the goal is to increase strength and build muscle, then two/three times per week is a great goal,” Schwandt advises.