Crunch with Slow Upward
The crunch with slow upward is a tempo-based crunch variation that slows the concentric phase of the movement. Pausing the ascent increases time under tension for the rectus abdominis, promoting greater muscle activation and strength development compared to standard-speed crunches.
How to do it
- Lie flat on your back with your knees bent and feet flat on the floor.
- Place your hands behind your head with your elbows wide.
- Slowly lift your shoulder blades off the floor over a count of 3–4 seconds.
- Pause at the top of the crunch for a moment.
- Lower back down at a normal pace and repeat for the desired repetitions.
Form cues
- Keep your lower back pressed firmly into the floor.
- Exhale as you take three to four seconds to lift your shoulders.
- Keep your elbows wide and avoid pulling on your neck.
- Pause briefly at the top before lowering.
Breathing: Exhale slowly as you curl upward over 3 to 4 seconds, and inhale as you lower your upper body back to the floor.
Common mistakes
- Pulling on the neck with hands, which strains the cervical spine instead of working the abs.
- Rushing the upward phase, which reduces the time under tension for your abdominal muscles.
- Letting the lower back arch off the floor, which can put unnecessary pressure on the lower spine.
Muscles worked
Primary: abs. Secondary: hip flexors.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45 s
Build muscle
3–4 sets × 8–12 reps, rest 60 s
Easier, harder & alternatives
Take care if…
- If you feel neck strain, ease off and focus on lifting with your chest rather than pulling with your hands.
- If you experience lower back discomfort, reduce your range of motion or choose a gentler core 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 is the slow upward movement important?
Slowing down the lift increases time under tension for your abdominal muscles, which helps improve muscle activation and strength without needing extra weight.
Should my entire back come off the floor?
No, only your shoulder blades and upper back should lift off the floor. Keep your lower back in contact with the ground.
What should I do if my neck hurts?
Make sure your hands are only lightly supporting your head, and look up toward the ceiling rather than tucking your chin tightly to your chest.
How often can I do this exercise?
You can include this core movement 2 to 3 times per week, allowing a day of rest between sessions.