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How to Do Double Crunches – Benefits, Crunches Variations

2-3 sets of 30-35 seconds/day
5 min

Muscles Involved: Leg, Ab

Benefits of Double Crunch

Traditional crunch may be boring after performing it for several weeks, so we have a good alternative that is even more beneficial – double crunches. This exercise is comprised of two exercises – traditional crunch and reverse crunch, so it has many benefits. Double crunches work out your upper and lower abdominal muscles. It doesn’t require any equipment. It can be performed anywhere and anytime – just lie on the floor and go! It’s not hard to perform so it is perfect for beginners. This one is good if you want to burn some extra calories.

It is not only about a beautiful stomach but also about a strong one, it helps to perform other exercises as well.

If you perform this exercise on a regular basis, you will notice first results after a couple of weeks – your belly will become flat and toned. And after two months you will notice the first signs of six pack! Do not waste your time and make this exercise a part of your daily workout routine.

How to Do Double Crunch

  • The starting position: lie down on your back with hands behind your head and knees bent with your feet on the floor;
  • Lift your upper body – your head and shoulders should be off the floor. At the same time lift your knees up toward your chest. Exhale as you crunch the abs.
  • Inhale when you return to the starting position by lowering your upper body and legs back.

How many double crunches should I do per day?

Do as many double crunches as needed to get you tired or according to your workout routine or workout plan. Generally, first visible results are achieved after three-four weeks of doing 2-3 sets of this exercise, each set 30-45 seconds three-four times a week.


  • Make sure you raise your shoulders and upper back completely off the ground;
  • Avoid pulling on the back of your head and straining the neck;
  • Do not lock your fingers behind your head;
  • Do not forget to squeeze your abs while performing the exercise;
  • Your head should remain facing upward toward the ceiling at all times.

Crunches Variations

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