क्रंच
अॅब्स
What moves the load, and what it costs
3.5MET
Abs is the prime mover. A short-range abdominal exercise that does exactly what it claims and nothing more. It builds the muscle; it does not reveal it.
Cue: Curl the ribs towards the hips and stop once the shoulder blades leave the floor — that is the whole range.
स्रोत·2024 Adult Compendium of Physical Activities·वर्गवारी: कॅलिस्थेनिक्स, हलके·पुनरावलोकन जुलै 2026
SHARED AXIS · SEVEN VALUES FROM ONE TABLE · HIGHLIGHTED ROW IS THIS MOVEMENT
The compendium files crunch under a category, not a lift. Read the ladder as position, not precision: this is heavier work than sitting quietly by a factor of 3.5, and middling for conditioning work.
Turning that MET value into a real energy cost
- Map the movement to a published category. The compendium measures categories of conditioning work, never individual lifts, so crunch is filed under कॅलिस्थेनिक्स, हलके किंवा मध्यम श्रम, सर्वसाधारण (उदा. पाठीचे व्यायाम).
- Take the category's MET value — 3.5. One MET is the cost of sitting quietly, so this is 3.5 times resting metabolism.
- Multiply by 3.5 to get millilitres of oxygen per kilogram per minute, the unit the MET is actually defined in.
- Multiply by your bodyweight in kilograms and divide by 200. The result is kilocalories per minute of work.
- Count working minutes only. Under load, not under the roof — a set of eight is about 25 seconds of the hour you were there.
kcal/min = MET × 3.5 × body mass (kg) ÷ 200 Crunch: 3.5 × 3.5 × 70 ÷ 200 = 4.29 kcal/min
स्रोत·ACSM metabolic equation + 2024 Adult Compendium of Physical Activities·REFERENCE BODY MASS 70 KG·पुनरावलोकन जुलै 2026
What is actually doing the work
| Muscle | Role | What it does here |
|---|---|---|
| AbsRectus abdominis | Prime mover | धड पुढे वाकवतो आणि, त्याहून उपयुक्त म्हणजे, ते मागे ताणले जाण्यास विरोध करतो. क्रंच आणि प्लँक दोन्ही यावर भार देतात — पण वेगवेगळ्या प्रकारे. |
The prime mover produces the movement against the resistance; synergists assist and stabilisers hold a joint still without moving it. An exercise trains the whole muscle it loads — there is no way to work only part of a muscle, and no exercise removes fat from the area around it.
Set up, then earn the rep
Bodyweight. Every rep should look like the first one. The moment it stops looking like the first one, the set is finished.
PATTERN · BRACE
- Lie on your back with the knees bent and the feet flat, or set up in the machine or cable position the version calls for.
- Place the hands where they will not pull on the head — across the chest or lightly by the temples.
- Curl the ribs towards the hips and stop once the shoulder blades leave the floor — that is the whole range.
- Curl the ribs towards the hips, lifting the shoulder blades off the floor. The lower back stays down.
- Squeeze at the top for a beat.
- Lower slowly until the shoulder blades just touch, keeping tension on the abs.
Where this one breaks down
Not theory. These are the faults you correct on a gym floor, and the correction that actually works.
Pulling on the head and neck.
Sore neck, untrained abs. Rest the fingertips against the head without pulling, or fold the arms on the chest.
Sitting all the way up.
Past the point where the shoulder blades leave the floor, the hip flexors take over. The useful range is short.
Doing hundreds in the hope of losing belly fat.
Spot reduction is not a thing. Crunches build the muscle; the fat in front of it responds to a calorie deficit, not to crunches.
Regress it, or progress it
Regress — earn it first
Nothing on this site regresses it further: this is already near the entry point of its pattern. Take load off, shorten the range, or slow the tempo — in that order.
Progress — the next demand
Prescription: load, reps, rest
Read off the goal, then hold the technique constant as the load climbs. Derived from the movement's mechanics, not invented for this page: a single-joint movement does its best work in moderate to high reps — very low reps load the joint before the muscle.
| Goal | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Strength | 3–4 | 6–10 | 2 मिनिटे | Single-joint work responds poorly to very low reps — the joint gets the load before the muscle does. |
| Muscle size | 3–4 | 10–15 | 60–90 sec | This is where isolation work earns its place: cheap volume for one muscle, little systemic fatigue. |
| Endurance / fat loss | 2–3 | 15–25 | 30–45 sec | High reps here are genuinely useful — the load is small enough that form survives the fatigue. |
| First month | 2 | 12–15 | 60 sec | Light. Isolation work is for adding volume later, not for building a base. |
Time under load, in kilocalories
Read these as minutes of work, not minutes in the building. A set of eight takes about twenty-five seconds; the rest of the hour is rest, chalk and queueing.
Mapped category: कॅलिस्थेनिक्स, हलके किंवा मध्यम श्रम, सर्वसाधारण (उदा. पाठीचे व्यायाम) — 3.5 MET. That is the published category this movement is filed under, not a measurement of this specific lift.
Worked at 3.5 MET × 3.5 × 70 kg ÷ 200 = 4.29 kcal per working minute for a 70 kg adult. Scale it by your own bodyweight; the equation is linear. The full activity dataset lives at BurnLab.
स्रोत·2024 Adult Compendium of Physical Activities·CATEGORY VALUE, NOT A PER-EXERCISE MEASUREMENT·पुनरावलोकन जुलै 2026
If the rack is taken
Substitutes train the same prime mover through the same pattern with different kit. Computed from the muscle and pattern data on this card, not hand-picked to fill a grid.
यासाठी कोणतेही साहित्य लागत नाही, म्हणूनच तो प्रवासातील आणि घरातील प्रत्येक कार्यक्रमात बसतो. प्रत्येक साहित्याविना करता येणारा व्यायाम एकत्र दिलेला आहे.
Where it sits in a week
One movement is not a programme. The twelve templates put these in order, including 6 that need no gym at all.
The questions that come up on the floor
What muscles does the crunch work?
Crunch is a single-joint isolation movement in which the abs is the prime mover. Bends the trunk forward and, more usefully, resists it being extended backwards. Both a crunch and a plank load it — differently.
Is the crunch good for beginners?
होय. तांत्रिक अवघडपणासाठी या साइटवर याला 5 पैकी 1 गुण आहेत — प्रशिक्षकाशिवाय एकाच सत्रात शिकता येण्यासारखे. सर्वात कमी योग्य वजनाने आणि 12–15 च्या दोन किंवा तीन सेटने सुरुवात करा.
What can I do instead of the crunch at home?
Nothing is needed — the crunch already requires no equipment at all, which is why it belongs in any home programme.
How many sets and reps of the crunch should I do?
For muscle size, 3–4 sets of 10–15 with 60–90 sec rest. For strength, 3–4 sets of 6–10 with 2 min rest. In your first month, 2 sets of 12–15, stopping well short of failure. Total weekly hard sets per muscle group matters more than the exact rep number in any of these ranges.
Does the crunch burn fat from the abs?
No. No exercise removes fat from the area it trains — spot reduction has been tested repeatedly and does not happen. Training the abs builds the muscle underneath; where body fat is lost from is decided by an overall calorie deficit and by your genetics, not by which exercise you chose.
Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the sources page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.
स्रोत·Published exercise references·MUSCLE ROLES ASSIGNED BY JOINT ACTION·पुनरावलोकन जुलै 2026
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