Seated Crunch

The Seated Crunch is a no-frills ab burner that gets straight to the core. Stay grounded, curl forward, and squeeze like you're trying to close a picnic basket with your belly. It's quick, focused, and perfect for locking in that midsection strength every bear needs for lifting, twisting, and snack protection.

Instructions

1. For Bodyweight: Sit on the edge of a flat bench with your hands gripping the bench behind you and your feet elevated, knees bent at 90 degrees.
2. Lean back slightly while keeping your back straight and core engaged.
3. Pull your knees toward your chest while contracting your abs.
4. Pause briefly at the top, then slowly extend your legs and lean back to the starting position.
5. For Cable Machine: Attach a rope or bar to a high pulley and sit on a bench or stability ball facing away from the machine.
6. Hold the rope near your head or shoulders and crunch forward by contracting your abs, bringing your chest toward your knees.
7. Pause at the bottom, then slowly return to the upright seated position.

Benefits

• Effectively targets the rectus abdominis.
• Can be scaled with or without equipment.
• Improves spinal flexion strength and core stability.
• Supports better posture and injury prevention.
• Ideal for beginners and advanced users alike with equipment variations.

Key Points

• Engage your core throughout the movement for proper form.
• Avoid pulling with your arms when using the cable machine.
• Control the movement in both directions - no swinging.
• Keep a neutral spine and avoid excessive rounding or arching.
• Exhale during the crunch and inhale during the return.

Common Mistakes

• Using momentum rather than controlled abdominal contraction.
• Leaning too far back or rounding the spine excessively.
• Pulling with the arms instead of engaging the abs (in cable variation).
• Not completing a full range of motion.
• Holding your breath during the exercise.