Standing Crunches Guide: How to Master Standing Crunches

A standing crunch is an upright variation of the standard [sit-up](https://www.masterclass.com/articles/sit-up-guide). Just like a sit-up, this bodyweight exercise requires no equipment and can be easily incorporated into your home workout routine. The standing crunch is a full-body workout that activates muscles in the lower and upper body, including the glutes, abdominal muscles, and your entire core. To practice standing crunches, place your feet shoulder-width apart with your hands behind your head, engaging your core by squeezing your abdominal muscles, drawing your head forward and crunching your abs. For the standing crunch, begin by performing 2–3 sets of 10–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions. 1. Stand with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. 2. Place your hands on the back of your head without interlocking your fingers. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. 3. Engage your core. Your ribs should be down and your pelvis should be slightly tucked. 4. Distribute your weight evenly on your feet, and grip the floor with your feet to create a stable foot position. 5. While keeping your lower body still, begin the movement by squeezing your abs. 6. Curl your shoulders toward your waist squeezing your abs. 7. Pause for a second at the bottom of the movement. 8. While maintaining tension on your abs, slowly return to the starting position. 9. Repeat for the desired number of repetitions. Standing ab exercises are active exercises that engage multiple muscle groups simultaneously. - __Standing crunches work your abdominal muscles__. Your abdominal muscles are muscles in your midsection on the front of your body that give your body stability and strength. - __Standing crunches work your core muscles__. Your core is made up of a series of stabilizing muscle groups in your neck, shoulders, back, and abdomen. Standing crunches engage them all. - __Standing crunches work your glutes__. When practiced with proper form, standing crunches activate the glute muscles, which can help improve your balance and posture. Practicing standing crunches offers several notable wellness benefits. 1. __Standing crunches are a low impact core exercise__. Standing crunches are a low-impact core workout that puts minimal strain on the neck and lower back. In addition, those with limited mobility might find it easier to practice than a traditional sit-up. 2. __Standing crunches burn calories__. Standing crunches help you burn more calories than a traditional sit-up. 3. __Standing crunches can improve cardiovascular health__. You don't need to go for a run to get a cardio workout. Standing crunches will get your blood pumping, raise your heart rate, and deliver a powerful cardio workout. Once you've mastered standing crunches, try one of these standing abs workouts: 1. __Standing side crunch__: Also known as a standing side bend, this variation targets the oblique muscles on the sides of your abdomen and can help tone the sides of your body. To practice standing side crunches, stand with your feet hip-width apart. Without twisting your upper body, bend to one side while squeezing your abs and oblique muscle. Perform 2–3 sets of 10–15 repetitions, and then switch sides. 2. __Weighted side bend__: You can practice weighted side bends using dumbbells, kettlebells, resistance bands, or a medicine ball for an additional challenge. 3. __Standing bicycle crunch__: Similar to high knees, the standing [bicycle crunch](https://www.masterclass.com/articles/how-to-do-bicycle-crunches) involves bending one knee and drawing it upward to the opposite side of the body. To practice standing bicycle crunches, place your feet shoulder-width apart with your hands behind your head, then bend your right knee and lift your knee up toward your left elbow. Squeeze your core and oblique while performing the movement. Perform 2–3 sets of 10–15 repetitions and then switch sides. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. Standing crunches are a convenient ab exercise that can help build muscle and strengthen your core.