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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


Fitness Level













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