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Crunch Holds

An isometric core exercise that involves holding a crunch position, building abdominal endurance and stability through sustained contraction.

Exercise Overview

Category

Isometric Calisthenics

Exercise_Type

Flexibility

Difficulty_Level

Beginner

Technique

Lie on your back with knees bent and feet flat on the ground. Lift your shoulders off the ground by contracting your abs, then hold this position for the prescribed time while maintaining proper form.

Starting Position

Lie on back with knees bent and feet flat on ground, ready to perform crunch hold.

Finishing Position

Shoulders lifted off ground with abs contracted, maintaining proper form throughout the hold.

Form Cues

Keep abs engaged, maintain position, breathe steadily, feel the contraction

Common Mistakes

Lifting too high, using momentum, poor breathing, arching back

Progression Tips

Increase hold time, add weight, try different variations, or perform more sets.

Regression Tips

Reduce hold time, focus on form, use support, or try easier variations.

Safety Notes

Maintain proper form to avoid neck strain. Stop if you experience pain in neck, back, or abdomen. Keep your lower back pressed against the ground throughout the movement.