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Floor Crunch Feet on Bench

Exercise Profile

Body PartWaist
EquipmentBody weight
Primary MusclesRectus Abdominis
Secondary MusclesObliques
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Introduction to the Floor Crunch Feet on Bench

The Floor Crunch Feet on Bench exercise is an effective core-strengthening workout that targets your abdominal muscles, enhancing overall stability and balance. This exercise is suitable for individuals at all fitness levels, from beginners to advanced athletes, looking to improve their core strength and endurance. Individuals may want to incorporate this exercise into their routine because it not only helps in toning the abs, but also aids in improving posture, reducing back pain, and enhancing athletic performance.

Performing the: A Step-by-Step Tutorial Floor Crunch Feet on Bench

  • Place your feet up on the bench with your knees bent at a 90-degree angle and your hands gently resting behind your head.
  • Engage your abdominal muscles, exhale, and lift your upper body towards your knees, making sure to keep your neck and head relaxed to avoid straining.
  • Hold the crunch at the top for a moment, feeling the contraction in your abs.
  • Slowly lower your upper body back to the starting position as you inhale, ensuring your abs remain engaged throughout the movement. Repeat this for your desired number of repetitions.

Tips for Performing Floor Crunch Feet on Bench

  • Engage Your Core: The key to performing floor crunches effectively is to engage your core muscles. Avoid pulling your neck or using your hands to lift your upper body, as this can cause strain and injury. Instead, focus on using your abdominal muscles to lift your upper body off the floor.
  • Controlled Movements: Avoid rushing through the movement. Make sure each crunch is slow and controlled. This not only reduces the risk of injury but also makes the exercise more effective as it puts more tension on the abdominal muscles.
  • Breathing Technique: Breathing properly is crucial for this exercise. Exhale as you lift your upper body and inhale as you lower it back down. Holding your breath or breathing irregularly can lead to

Floor Crunch Feet on Bench FAQs

Can beginners do the Floor Crunch Feet on Bench?

Yes, beginners can certainly do the Floor Crunch Feet on Bench exercise. However, it's important to start with a smaller number of repetitions and sets, and gradually increase as strength and endurance improve. It's also crucial to maintain proper form to avoid injury. If the exercise feels too challenging, it's perfectly fine to modify it or choose a different exercise that targets the same muscle group. Always remember to consult with a fitness professional if unsure about how to perform an exercise correctly.

What are common variations of the Floor Crunch Feet on Bench?

  • The Oblique Crunch with Feet on Bench focuses more on the side abdominal muscles, requiring you to twist your torso during the crunch.
  • The Long Arm Crunch with Feet on Bench extends your arms behind you, adding more resistance and increasing the difficulty of the crunch.
  • The Bicycle Crunch with Feet on Bench involves bringing your elbow to the opposite knee, incorporating more of your obliques and lower abs.
  • The Double Crunch with Feet on Bench combines the movement of a traditional crunch and a reverse crunch, working both your upper and lower abs at the same time.

What are good complementing exercises for the Floor Crunch Feet on Bench?

  • The Bicycle Crunch is another exercise that pairs well with the Floor Crunch Feet on Bench because it also targets the abdominal muscles but adds an element of rotation to engage the obliques, providing a more comprehensive core workout.
  • Lastly, the Russian Twist is a beneficial addition to the Floor Crunch Feet on Bench as it targets the entire abdominal region, particularly the obliques, enhancing the rotational strength and overall core stability, which can improve the effectiveness of your crunches.

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