Crunch Hug
The crunch hug is a bodyweight abdominal exercise that combines a traditional crunch with a knee tuck. Wrapping the arms around the knees while crunching upward intensifies abdominal engagement and promotes core compression.
How to do it
- Lie on your back with your knees bent and feet flat on the floor.
- Wrap your arms around your knees, hugging them toward your chest.
- Curl your upper body off the ground toward your knees, engaging your abs.
- Pause at the top of the movement, squeezing your core.
- Slowly lower back to the starting position and repeat for the desired number of repetitions.
Form cues
- Keep your lower back pressed gently into the floor.
- Hugging your knees helps compress the core as you lift.
- Lift your shoulder blades off the ground using your abs, not your neck.
- Exhale smoothly as you curl upward into the crunch.
Breathing: Exhale as you curl up and hug your knees toward your chest; inhale slowly as you lower your upper body back to the floor.
Common mistakes
- Pulling on your neck with your arms, which strains the cervical spine instead of working the abs.
- Using momentum to swing up, reducing the actual muscle engagement in your waist.
- Holding your breath during the crunch, which spikes blood pressure and prevents proper core contraction.
Muscles worked
Primary: abs. Secondary: obliques, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3–4 sets × 12–15 reps, rest 45–60 s
Build muscle
3 sets × 10–12 reps, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you have persistent neck or lower back discomfort, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this exercise in my neck?
Neck strain usually happens when you pull your head forward with your arms rather than lifting with your abdominal muscles. Focus on curling your ribs toward your hips.
How many times a week should I do crunch hugs?
2 to 3 times per week is plenty for recovery and core strengthening, as your abs work during other movements too.
Can I do these if I have lower back discomfort?
If you feel discomfort in your lower back, keep your lower back glued to the mat and reduce your range of motion. Ease off if you feel sharp pain.