{"id":1675,"date":"2026-01-08T14:25:17","date_gmt":"2026-01-08T05:25:17","guid":{"rendered":"https:\/\/burnfit.mycafe24.com\/?page_id=1675"},"modified":"2026-03-18T11:07:35","modified_gmt":"2026-03-18T02:07:35","slug":"crunch","status":"publish","type":"page","link":"https:\/\/burnfit.io\/en\/library\/crunch\/","title":{"rendered":"Crunch"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"1675\" class=\"elementor elementor-1675\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7c84662b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7c84662b\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-68cb744b\" data-id=\"68cb744b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-13475636 elementor-widget elementor-widget-stad_for_elementor_heading\" data-id=\"13475636\" data-element_type=\"widget\" data-widget_type=\"stad_for_elementor_heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\r\n\t<h2 class=\"stad-heading stad-heading-single-content stad-padding-0 stad-margin-0\">\t\t<span class=\"stad-heading-single-content-text stad-heading-content-text stad-inline-block\">\r\n\t\t\t\t\t\t\t<span class=\"stad-heading-single-content-text-content\">Crunch<\/span>\r\n\t\t\t\t\t<\/span>\r\n\t<\/h2>\t\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-203b2786 elementor-widget elementor-widget-stad_for_elementor_heading\" data-id=\"203b2786\" data-element_type=\"widget\" data-widget_type=\"stad_for_elementor_heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\r\n\t<div class=\"stad-heading stad-heading-dual-content stad-padding-0 stad-margin-0\">\t\t\t\t\t<span class=\"stad-heading-dual-before-content-text stad-heading-content-text stad-inline-block\">Abs | Bodyweight | Difficulty<\/span>\r\n\t\t\t\t\t\t\t<br class=\"stad-heading-dual-after-content-text-br\">\r\n\t\t\t\t\t\t\t<span class=\"stad-heading-dual-content-after-text stad-heading-content-text stad-inline-block\">\r\n\t\t\t\t\t\t\t\t\t<span class=\"stad-heading-dual-content-after-text-content\">Easy<\/span>\r\n\t\t\t\t\t\t\t<\/span>\r\n\t\t\t<\/div>\t\t\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-6e9830dd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6e9830dd\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-inner-column elementor-element elementor-element-5229f69\" data-id=\"5229f69\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5f5a2bab elementor-widget elementor-widget-image\" data-id=\"5f5a2bab\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/01\/CRUNCH.gif\" class=\"attachment-large size-large wp-image-1683\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-inner-column elementor-element elementor-element-a233914\" data-id=\"a233914\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-inner-column elementor-element elementor-element-7091b290\" data-id=\"7091b290\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-inner-column elementor-element elementor-element-47db36fc\" data-id=\"47db36fc\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-671b3f78 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"671b3f78\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-40198576\" data-id=\"40198576\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-8286e90 elementor-section-content-middle elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8286e90\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-1fe7a80c\" data-id=\"1fe7a80c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7df26394 elementor-widget elementor-widget-image\" data-id=\"7df26394\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"72\" height=\"73\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/01\/material-symbols_exercise-outline.png\" class=\"attachment-large size-large wp-image-311\" alt=\"\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/01\/material-symbols_exercise-outline.png 72w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/01\/material-symbols_exercise-outline-60x60.png 60w\" sizes=\"(max-width: 72px) 100vw, 72px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-75a189ac\" data-id=\"75a189ac\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-233e8972 elementor-widget elementor-widget-stad_for_elementor_heading\" data-id=\"233e8972\" data-element_type=\"widget\" data-widget_type=\"stad_for_elementor_heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\r\n\t<h3 class=\"stad-heading stad-heading-single-content stad-padding-0 stad-margin-0\">\t\t<span class=\"stad-heading-single-content-text stad-heading-content-text stad-inline-block\">\r\n\t\t\t\t\t\t\t<span class=\"stad-heading-single-content-text-content\">How To Perform Crunch<\/span>\r\n\t\t\t\t\t<\/span>\r\n\t<\/h3>\t\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-3509b4a4 elementor-widget elementor-widget-stad_for_elementor_classic_list\" data-id=\"3509b4a4\" data-element_type=\"widget\" data-widget_type=\"stad_for_elementor_classic_list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"stad-classic-list-container stad-flex\"><ol class=\"stad-classic-list stad-list stad-classic-block-list\">\t\t\t<li class=\"stad-classic-list-item elementor-repeater-item-64f4d6d\">\r\n\t\t\t\t\t\t\t\t\tLie on the floor with knees bent holding both hands in front of your chest or behind your head.\t\t\t\t\t\t\t\t\t\t\t\t<\/li>\r\n\t\t\t\t\t\t<li class=\"stad-classic-list-item elementor-repeater-item-01a6000\">\r\n\t\t\t\t\t\t\t\t\tGradually lift the upper part of the body to feel the contraction of the upper abs. (At this time, the chest must be stretch open to prevent spinal injury)\t\t\t\t\t\t\t\t\t\t\t\t<\/li>\r\n\t\t\t\t\t\t<li class=\"stad-classic-list-item elementor-repeater-item-277cd20\">\r\n\t\t\t\t\t\t\t\t\tSlowly lower your upper body while feeling the tension in your upper abs.\t\t\t\t\t\t\t\t\t\t\t\t<\/li>\r\n\t\t\t<\/ol><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5b1fb649 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5b1fb649\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div data-stad_elementor-wrapper-link=\"{&quot;url&quot;:&quot;\\\/en\\\/library\\\/barbell-front-raise\\\/&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;}\" style=\"cursor: pointer\" tabindex=\"0\" role=\"link\" class=\"stad-elementor-wrapper-link elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7c94eb3c\" data-id=\"7c94eb3c\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-421d3e55 elementor-section-content-middle elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"421d3e55\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-inner-column elementor-element elementor-element-781d30c6\" data-id=\"781d30c6\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-da36e95 elementor-widget elementor-widget-image\" data-id=\"da36e95\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"72\" height=\"73\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/01\/material-symbols_exercise-outline.png\" class=\"attachment-large size-large wp-image-311\" alt=\"\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/01\/material-symbols_exercise-outline.png 72w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/01\/material-symbols_exercise-outline-60x60.png 60w\" sizes=\"(max-width: 72px) 100vw, 72px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-inner-column elementor-element elementor-element-20264e0e\" data-id=\"20264e0e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-51725b83 elementor-widget elementor-widget-stad_for_elementor_heading\" data-id=\"51725b83\" data-element_type=\"widget\" data-widget_type=\"stad_for_elementor_heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\r\n\t<h4 class=\"stad-heading stad-heading-single-content stad-padding-0 stad-margin-0\">\t\t<span class=\"stad-heading-single-content-text stad-heading-content-text stad-inline-block\">\r\n\t\t\t\t\t\t\t<span class=\"stad-heading-single-content-text-content\">Next up: Try this exercise!<\/span>\r\n\t\t\t\t\t<\/span>\r\n\t<\/h4>\t\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-inner-column elementor-element elementor-element-4f45b44c\" data-id=\"4f45b44c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2999ed83 elementor-hidden-mobile elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"2999ed83\" data-element_type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-arrow-right\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M190.5 66.9l22.2-22.2c9.4-9.4 24.6-9.4 33.9 0L441 239c9.4 9.4 9.4 24.6 0 33.9L246.6 467.3c-9.4 9.4-24.6 9.4-33.9 0l-22.2-22.2c-9.5-9.5-9.3-25 .4-34.3L311.4 296H24c-13.3 0-24-10.7-24-24v-32c0-13.3 10.7-24 24-24h287.4L190.9 101.2c-9.8-9.3-10-24.8-.4-34.3z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-7b73ced2 elementor-section-content-middle elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7b73ced2\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-20 elementor-inner-column elementor-element elementor-element-3d35396a\" data-id=\"3d35396a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2b01be76 elementor-widget elementor-widget-image\" data-id=\"2b01be76\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/02\/BB_FRONT_RAISE-1.png\" class=\"attachment-large size-large wp-image-6073\" alt=\"\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/02\/BB_FRONT_RAISE-1.png 300w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/02\/BB_FRONT_RAISE-1-60x60.png 60w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/02\/BB_FRONT_RAISE-1-80x80.png 80w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/02\/BB_FRONT_RAISE-1-100x100.png 100w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/02\/BB_FRONT_RAISE-1-120x120.png 120w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/02\/BB_FRONT_RAISE-1-140x140.png 140w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/02\/BB_FRONT_RAISE-1-200x200.png 200w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-20 elementor-inner-column elementor-element elementor-element-4523afc3\" data-id=\"4523afc3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2f8a26fd elementor-widget elementor-widget-stad_for_elementor_heading\" data-id=\"2f8a26fd\" data-element_type=\"widget\" data-widget_type=\"stad_for_elementor_heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\r\n\t<h4 class=\"stad-heading stad-heading-single-content stad-padding-0 stad-margin-0\">\t\t<span class=\"stad-heading-single-content-text stad-heading-content-text stad-inline-block\">\r\n\t\t\t\t\t\t\t<span class=\"stad-heading-single-content-text-content\">Barbell Front Raise<\/span>\r\n\t\t\t\t\t<\/span>\r\n\t<\/h4>\t\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-52e8abe3 elementor-widget elementor-widget-stad_for_elementor_heading\" data-id=\"52e8abe3\" data-element_type=\"widget\" data-widget_type=\"stad_for_elementor_heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\r\n\t<div class=\"stad-heading stad-heading-dual-content stad-padding-0 stad-margin-0\">\t\t\t\t\t<span class=\"stad-heading-dual-before-content-text stad-heading-content-text stad-inline-block\">Shoulder | Barbell | Difficulty<\/span>\r\n\t\t\t\t\t\t\t<br class=\"stad-heading-dual-after-content-text-br\">\r\n\t\t\t\t\t\t\t<span class=\"stad-heading-dual-content-after-text stad-heading-content-text stad-inline-block\">\r\n\t\t\t\t\t\t\t\t\t<span class=\"stad-heading-dual-content-after-text-content\">Normal<\/span>\r\n\t\t\t\t\t\t\t<\/span>\r\n\t\t\t<\/div>\t\t\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-20 elementor-inner-column elementor-element elementor-element-5e4527d3\" data-id=\"5e4527d3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-20 elementor-inner-column elementor-element elementor-element-7023f92b\" data-id=\"7023f92b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-20 elementor-inner-column elementor-element elementor-element-7623acdd\" data-id=\"7623acdd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5c5ea441 elementor-hidden-desktop elementor-hidden-tablet elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"5c5ea441\" data-element_type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-arrow-right\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M190.5 66.9l22.2-22.2c9.4-9.4 24.6-9.4 33.9 0L441 239c9.4 9.4 9.4 24.6 0 33.9L246.6 467.3c-9.4 9.4-24.6 9.4-33.9 0l-22.2-22.2c-9.5-9.5-9.3-25 .4-34.3L311.4 296H24c-13.3 0-24-10.7-24-24v-32c0-13.3 10.7-24 24-24h287.4L190.9 101.2c-9.8-9.3-10-24.8-.4-34.3z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Crunch Abs | Bodyweight | Difficulty Easy How To Perform Crunch Lie on the floor with knees bent holding both hands in front of your chest or behind your head. Gradually lift the upper part of the body to feel the contraction of the upper abs. 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