Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Abs Muscle Anatomy Diagram

Floor Crunch (legs on bench) Instructions

  1. Set up for the floor crunch by laying a mat down on the floor and positioning a flat bench at the end of the mat to form a T shape.
  2. Lay down on the mat and put your legs up on the bench. Your calves should be resting on the top of the bench and your legs should be bent at right angles.
  3. Touch the side of your head with your fingertips (do not put your arms behind your neck!).
  4. Lift your shoulder blades slightly off the mat to start the exercise, then crunch your abs bringing your elbows in towards your waist.
  5. Pause for 1 second at the top, and slowly lower back down to the start position.

Crunch Tips:

  1. Keep your shoulder blades just off the mat for the entire set.
  2. Pause for longer at the top of the movement to add extra intensity.
Posted on: Mon, 10/19/2015 - 08:09

Great workout!!! Whoever said they can't do this should keep going until u can. It took me a little over an hour to do this work out. If you say u don't have time, then I really ain't wanting to get fit. For me to work out I have to go to gym at4:00 am, be home by 6:00 am to help get kids ready for school, be at work at 7:30 then work 12-14 hours. It's possible to do this!!! Gotta want it!!!!!
Love this feeling of burning in my muscles!!!!

Posted on: Sun, 06/01/2014 - 20:48

Can this be done using a chair, don't have bench or something else?

Posted on: Mon, 01/20/2014 - 18:52

So i have a question could i do workout A-D in two day sections, what i mean is could i do A in the morning and B at night and then the next day C and D then take a rest for a day and do it all over again?
It would still be for 8 Weeks but double the work in relative terms per day.

Posted on: Thu, 04/25/2013 - 15:57

Hey Steve, i started following the exercises above and i do have a question. When u perform the exercises let say the first day u do biceps triceps shoulders so next time when u do the same exercises do u increase the weights or just doing them with the same weight until the first three weeks are done. And another question, any alternatives for a back extension besides the one u have chosen? thanks

Posted on: Sat, 09/14/2013 - 15:03

first of all you need not to do the same work out every day! you need to send your muscles into shock you can work your bicep, tricep back to back but you need to focus and make sure that you hit all three muscle heads on your triceps and the two on your bicep but switch up the positioning of your hands when working biceps and tricepts this is for fast and all natural speed muscle gaining...... hope this helps buddy

Max Jabbour
Posted on: Mon, 04/15/2013 - 11:20

Guys. Don't do this crap. I did it for a few months when I was 15 and all it gave me was a 4 pack. This exercise does NOT work your lower 2 abs.
Now I'm 19 and I've been doing lying down leg raises and I have a 6 pac, the leg raises fixed up my lower 2 abs that were fcked up from those damn crunches.
I speak from experience.

Posted on: Wed, 06/19/2013 - 11:34

That's because you did JUST this exercise. If you look at most of the workout plans. They include this exercise, as well as hanging leg raises, or some type of leg raise. The exercise is still effective. You just need to add leg raises in order to get all 6.

Posted on: Sun, 03/24/2013 - 21:46

hi im 70 kilos im very un happy with my core(stomache)Do you have any simple at home tips.loved your ab routines doing them.i have heard we all have a layer a stubborn
layer of fat & the ab muscles are behind the layer of fat(spare tyre) I was wondering im doing ab circle pro not really seeing any results.I have also heard i cant loose weight in just one area we loose weight all over our body.no matter what i do i cant get rid of it.I have tried to get advice from my doctor but he says i have a heathy BMI reading & that im not overweight he basically laughed at me.
in my twenties i had a flat stomache & was size 8 Im now not im really depressed & cant seem to shake it.can u help pls.

Posted on: Fri, 10/21/2016 - 05:45

Hey I am the same - cant seem to shift the fat on the stomach - feel like my body is fine but it is just the stomach io need to work on. Going to try this routine and try to meal prep every sunday chicken, rice and veg throughout the week.

Posted on: Sun, 12/02/2012 - 20:21

I have very fat for my stomach
i want flat stomach which types
exercise do i am biggner for this field
please suggestion me sir.
Thank you sir.

M&S Team Badge
Posted on: Tue, 12/04/2012 - 18:23

Focus on making sure that you are eating a healthy, balanced diet. This alone will certainly help you cut the extra fat. As far as what exercises you should be doing, there are plenty of fat-cutting routines you can look over here: https://www.muscleandstrength.com/workouts/fat-loss

Posted on: Wed, 12/05/2012 - 04:59

Cardio first.

varun shrivastav
Posted on: Wed, 10/10/2012 - 10:53

ok so basically the problem i have is that i have body fat % abt 6.7% ...which is below power ...i have sort of got abbs which can be seen but not the perfect ones ...i joined the gym lately and the trainer asks me to increase on my fat % ...but im scared dat by doing this i'll loose the visibility of abs i have4 ritenow ...please direct me as to how to go abt wid dis ...

Posted on: Fri, 09/20/2013 - 10:26

Read myth number 8. You need proper fats to help build the structure for your abs. Then the workouts puts the muscle in that structure for you to have them. Study Human Anatomy more. https://www.muscleandstrength.com/articles/9-fat-loss-myths . Thanks Steve Shaw for your hard work! Its all workout, literally haha.

Posted on: Mon, 10/08/2012 - 11:42

I have neck problems. This effects me when i do crunches without support of my hands behind my neck. but in instructions it says to have fingertips on side of head. what is the best way to do this exercise without hurting my neck?

Posted on: Tue, 09/18/2012 - 09:14

Just found this site. It's terrific.
Just finishing physio for a shoulder injury I got while out running/falling over last November. Time to finally get that upper body working.
Beginner here excited about this fabulous site.
Thank you.

Tara Wheeler
Posted on: Thu, 09/13/2012 - 11:14

Just by doing crunches alone will not give you abs....you need to look at your diet aswell and cut out saturated fats. Personally I find that by doing a plank or any other version of a plank is the best ab exercise.

Posted on: Tue, 09/04/2012 - 13:42

How long will it take me to get abs if I do it 20 minutes a day

Posted on: Tue, 09/04/2012 - 13:41

How longe will to take me to get abs if I do this every day for 20 minutes

Posted on: Fri, 09/06/2013 - 15:11

I'ts not about how long it takes but how much work you put into it. If you are average and you don't have a very big belly and you do other exerices to strengthen body. Then you ll get abs in about 1 year.

Posted on: Sat, 06/16/2012 - 17:47

Can this be done with legs up on anything stationary or do you need the angle of the bench to get the full intensity?

Posted on: Thu, 04/19/2012 - 20:00

Help me get the body I want please!
thank you!