Wall Crunch | Illustrated Exercise Guide

Primary muscles: Abs
Secondary muscles: Abs
Equipment: No equipment
Exercise for the opposite muscles: Superman

WALL CRUNCH INSTRUCTIONS

1. Lie on your back with your glutes as close to the wall as comfortable, place your hands behind your head and extend your legs up the wall.
2. Lift your shoulders, squeeze your abs and hold for 1 to 2 seconds.
3. Slowly return to the starting position and repeat.

PROPER FORM AND BREATHING PATTERN

Relax your shoulders, neck and head, open your elbows and keep the chin off your chest. Breathe out as you squeeze the abs and crunch, and keep looking up. Inhale as you return to the starting position.

EXERCISE BENEFITS

The wall crunch strengthens, sculpts and tones your abs, and slims down your waist. This exercise targets the abdominal wall and is a great alternative to regular crunches.

DEMONSTRATION

SETS AND REPS

Complete 2 or 3 sets of 15 to 20 repetitions. You can increase the challenge by doing modified versions of crunches, like seated knee tucks, bicycle crunches and toe touchers.

CALORIES BURNED

To calculate the number of calories burned doing the wall crunch, enter your weight and the duration of the exercise:

RELATED CORE EXERCISES

Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Sprinter crunch
Plank bird dog
Donkey kick twist
Leaning camel

WORKOUT ROUTINES