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Banded Crunch 101 Video Tutorial

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Banded Crunch
Banded Crunch

Exercise Synopsis

Target Muscle Group


Secondary Targets



Force Type


Required Equipment


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The Banded Crunch is a highly effective abdominal exercise designed to target the core muscles with a primary focus on the abs and secondary engagement of the obliques. Utilizing a resistance band for added challenge, this exercise involves lying on your back, securing the band around a stable anchor, and holding the handles near your shoulders. As you contract your abdominal muscles, perform a controlled crunch, lifting your upper body towards the ceiling. The resistance from the band intensifies the movement, promoting greater muscle activation. The Banded Crunch provides a dynamic way to enhance core strength and definition while offering versatility in resistance levels by adjusting the tension of the band. Incorporating this exercise into your routine can contribute to a well-rounded core workout, emphasizing both the rectus abdominis and oblique muscles.

How to Perform

  1. Setup:

    • Secure one end of a resistance band to a stable anchor point, such as a pole or heavy furniture.

    • Loop the other end of the band around your upper back, positioning it just below your shoulder blades.

    • Lie on your back with your knees bent, feet flat on the floor, and the band securely in place.

  2. Grip:

    • Hold the handles of the band with both hands, bringing them to the sides of your head, just above your shoulders.

  3. Starting Position:

    • Ensure your lower back is pressed into the floor, engaging your core.

    • Keep your neck in a neutral position, avoiding excessive strain.

  4. Crunching Movement:

    • Inhale and engage your abdominal muscles.

    • Exhale as you lift your upper body off the ground, performing a controlled crunch.

    • Focus on bringing your ribcage towards your pelvis, contracting your abs throughout the movement.

  5. Peak Contraction:

    • Hold the crunch position at the top for a moment, emphasizing the contraction of your abdominal muscles.

  6. Lowering Phase:

    • In a controlled manner, lower your upper body back to the starting position while inhaling.

    • Maintain tension on the band throughout the lowering phase.

  7. Repeat:

    • Perform the desired number of repetitions, maintaining proper form and control.


  1. Keep the movement slow and controlled to maximize muscle engagement.

  2. Focus on the quality of the contraction rather than quantity of reps.

  3. Adjust the band tension according to your fitness level, ensuring it provides resistance without compromising form.

How Not to Perform

  1. Avoid Jerky Movements:

    • Do not perform the exercise with sudden, jerky movements. Keep the motion controlled and deliberate to prevent straining the neck and lower back.

  2. Don't Overuse Neck Muscles:

    • Avoid pulling on your neck or using excessive neck flexion to lift your upper body. This can lead to neck strain and may take the emphasis away from the abdominal muscles.

  3. No Full Body Jerk:

    • Resist the temptation to use your entire body to generate momentum. The focus should be on the abdominal muscles, and using momentum reduces the effectiveness of the exercise.

  4. Avoid Lifting Hips Off the Ground:

    • Ensure that your lower back stays on the floor throughout the movement. Lifting the hips can strain the lower back and shift the focus away from the targeted ab muscles.

  5. Do Not Rush the Repetitions:

    • Avoid rushing through the repetitions. Performing the exercise too quickly may reduce the time your muscles are under tension, limiting its effectiveness.

  6. Don't Neglect Controlled Breathing:

    • Do not forget to synchronize your breathing with the movement. Hold your breath or erratic breathing can disrupt your form and hinder muscle engagement.

  7. Avoid Overarching the Lower Back:

    • Resist the urge to arch your lower back excessively. Keep your lower back pressed against the floor to maintain proper spinal alignment and prevent unnecessary strain.

  8. Do Not Neglect Core Engagement:

    • Ensure consistent engagement of your core throughout the entire set. Neglecting core activation diminishes the effectiveness of the exercise.

  9. Avoid Overstretching the Band:

    • Do not use a band with excessive tension that compromises your form. Choose a resistance level that allows you to maintain control and focus on the muscle contraction.

  10. Don't Sacrifice Form for Quantity:

    • Focus on quality over quantity. Avoid sacrificing form to complete more repetitions. Each crunch should be deliberate and controlled.


Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.


Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.