Negative Crunch
Description
The negative crunch focuses on the eccentric (lowering) phase of the crunch. You start in the top crunch position and lower as slowly as possible. Eccentric training builds strength effectively and is useful for developing ab control.
Equipment Required
Negative Crunch Instructions
- Lie on your back, knees bent. Crunch up to the top position — shoulders off the floor.
- Slowly lower yourself back to the floor over 3 to 5 seconds.
- Control the descent — do not let gravity pull you down.
- Once your shoulders touch the floor, crunch back up and repeat.
- The focus is entirely on the slow, controlled lowering.
- Aim for 8 to 12 slow negatives per set.
- Use the concentric (up) portion quickly — the eccentric (down) is the work.
- Progress by increasing lowering time.
Negative Crunch Form & Visual
Negative Crunch Benefits
- Eccentric training builds ab strength effectively
- Develops ab control and awareness
- No equipment needed
- Simple modification of standard crunches
- Useful for beginners and advanced alike
- Builds time under tension
Negative Crunch Muscles Worked
- Rectus abdominis (eccentric)
- Obliques (secondary)
Negative Crunch Variations & Alternatives
- Standard Crunch
- Negative Push-Up (same concept)
- Long Arm Crunch
- Crunch Hold (isometric)
- Weighted Negative Crunch
