Abs & core
Circular Crunches
A crunch where your upper body traces a circle: over to one side, up through the middle, over to the other side. It works the front of your abs and your obliques in one smooth move.
- Works
- Core, obliques
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Lie on your back with your knees bent and feet flat on the floor. Hands lightly behind your head, lower back pressed down.
- 2Curl your head and shoulders up into a crunch.
- 3Staying curled up, move your chest in a slow circle: across to the right, up toward your knees, across to the left, then lower a little back to where you started.
- 4Do a few circles one way, then reverse direction.
Cues
- Shoulders stay off the floor the whole time.
- Lead with your chest, not your elbows.
- Smooth and slow, no jerking.
Common mistakes
- Lower back arching. Press it into the floor before you start and keep your feet planted.
- Pulling on your neck. Hands rest lightly behind your head. Keep a fist's space between your chin and your chest.
- Only going one way. Switch directions halfway so both sides get the same work.
Easier
Make the circles smaller, or cross your arms over your chest instead of putting your hands behind your head.
Harder
Lift your feet so your knees are over your hips while you circle, or slow each circle to 4 seconds.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What muscles do circle crunches work?
The front of your abs keeps you curled up, and your obliques, on the sides of your waist, move you around the circle. Going both directions keeps both sides even.
