If you've completed a core workout—or 100 of them—over the years, you likely know what crunches are and generally how to do the exercise. But, with all the abs workouts out there touting no-crunches-required results, you can’t help but wonder: Are traditional crunches really worth your time and effort?

Simply put, yes. Crunches do deserve the hype since they are a sure way to build core strength, improve balance, prevent injury, and increase overall athletic performance, says Maricris Lapaix, CPT, a certified personal trainer and coach at Centr. “Your core is the center from where all your muscle groups pull from to work together,” she explains.

Crunches target your rectus abdominis muscle (six-pack) that runs along the front of your torso from your pubic bone to sternum and your obliques, according to research. But because crunches isolate your abdominals without putting stress on other muscles (unlike other core workouts such as planks, sit-ups, or mountain climbers), research shows they can be especially effective even in small amounts.

One caveat, if you have a back or neck injury, talk with your doctor or physical therapist before doing crunches. The repeated spinal flexion (crunching up and down over and over) may cause more pain, studies suggest.

Ready to fire up your core? Here’s everything you need to know about crunches, the many variations, and how to maximize the benefits of the abs exercise, according to a trainer.

How To Do Crunches With Proper Form

You may be familiar with the movement pattern, but proper form is extra important to maximize your workout and prevent injury. Here’s exactly how to nail the perfect crunch from first rep to 50th, according to Lapaix.

How to:

Lie on your back with knees bent at a 90-degree angle, feet flat on the floor, and lower back down on the mat (think belly button to spine).

Place your fingertips lightly behind your ears, with elbows bent and pointing out to the side.

Brace your core as you lift only your head and shoulder blades from the ground, exhaling as you rise. Keep your chin tucked, but not touching your chest (imagine holding an apple under your chin).

Inhale as your lower back down to the starting position. That’s one rep.

The benefits of crunches are real.

No matter how you feel about them, crunches have a lot to offer and are well-worth the burn. (Don't @ me!) Here are the major rewards you’ll see (and feel) when adding them to your workout routine, according to Lapaix.

Build core strength. Crunches isolate your upper abdominals and are a highly effective way to target and tone your abs, says Lapaix. “All movements start at your core’s center, so it’s important to have a strong stabilization point,” she explains. Plus, since there’s no equipment needed, crunches are a simple and low-impact way to increase strength.

Improve balance. “Balance training is one of the most important training focuses that translates to day-to-day life,” says Lapaix. Because crunches require you to lift your head and neck off the ground while engaging your core, you’re actively strengthening the stabilizer muscles in your trunk that are necessary for better balance, she explains.

Enhance athletic performance. A strong core is key to fitness success, and crunches are a sure way to build strength, says Lapaix. “When it comes to being agile in sports or training, and quickly transitioning between different planes of motion, being able to recruit power and control from your core is required.”

Prevent injury. Your core supports all movement, so if your abs are weak, you risk injury, says Lapaix. “Understanding how to engage your core properly allows you to maximize benefits of other movements while reducing the likelihood of recruiting muscles that lead to compensation [and improper form].” Performing crunches helps you learn proper core engagement.

Common Crunch Mistakes To Avoid

Crunches are a simple motion, but there are some biggie mistakes that can get in the way of all those core-toning benefits. Here are the main form misses to look for and avoid when you hit the mat next:

Pulling your neck. One of the most common mistakes is leaving your shoulder blades on the floor and pulling on your neck to lift yourself up, says Lapaix. “If you keep your shoulder blades on the ground and pull on the neck, that means you are not receiving the benefits of a crunch and not lifting high enough to work the core contractions.” Not to mention, pulling on your neck can cause serious injury or strains, so it's never a good idea.

Using your head for momentum. You want your muscles, not momentum, doing the work here. “By heavily using the neck as leverage with momentum to perform a crunch, you are reducing core contractions and putting strain on the neck, which can put unnecessary stress on the cervical spine,” says Lapaix. To avoid this, start with crunch modifications that don’t involve lifting the head so you can learn how to maintain a braced core while flushing your back to the floor, she explains.

How To Incorporate Crunches In Your Workout Routine

There are several great ways to add crunches throughout your week. Crunches don't require much space or any equipment to complete, so they're an easy addition. Crunches can be a great warm-up exercise to fire-up your core or a killer finisher to close out a sweat sesh. Just remember to be mindful of any limits or pain that could keep you from performing the crunch correctly, stresses Lapaix.

Working your core two to three times a week is what research recommends, while the exact reps and sets vary based on your fitness level. “A good tip to keep in mind when trying to determine rep count for crunches or other exercises is that the last two to three reps should be challenging,” says Lapaix. It should be challenging enough that the move gradually increases in difficulty and intensity, but not enough to risk injury, she adds. Remember: quality over quantity.

Crunch Modifications For Beginners

Crunches are a fundamental move with a small range of motion and little stress on your bones or joints, but you still want to be mindful of your limitations and ability. “The biggest safety concern of crunches are compensations and recruiting the wrong muscle groups,” says Lapaix. It may seem basic, but it’s important to make sure you aren’t pulling from the neck and passively performing the movement, she adds.

If you need to modify while you work on your form and build strength, that's definitely a smart choice. Once your core strengthens, then you’re ready to progress. Here are trainer-recommended modifications and variations to try at all levels.

1.Sliding Crunch

If you’re new to crunches, keep your hands on your thighs and use your hands to slide up your thigh (legs lifted as in the example above or feet on the mat) as far as your core strength allows, says Lapaix. “This gives you a point of focus and removes the potential of pulling on the neck during a crunch repetition.” You may start out shallow, but you’ll sit up higher as you get stronger.

2. Reverse Crunch

If you experience neck or lower-back pain, start in a reverse table-top position with legs bent in the air at 90-degrees, head down, and back flushed to the mat, says Lapaix. “With a controlled tempo, lower your legs while maintaining the 90-degree positioning, and tap your heels to the ground before returning to start.”

3. Bicycle Crunch

Bicycle crunches are still challenging, but if you only use your legs and keep your upper body stationary, it’s a great exercise to learn how to maintain an engaged core while minimizing neck pain, says Lapaix. Start with your head down and back pressed into the mat with one leg extended straight out, and one knee drawn in. Engage your core and “pedal” back and forth by switching out legs. You can adjust how far out your leg extends, but the further the leg is from the core, the harder it gets, notes Lapaix.

3 Ways To Progress Your Crunches

Add weight. If you’re looking to level up, add some extra weight by holding a dumbbell, kettlebell, or weighted plate close to your chest while you crunch (think 5 to 10 pounds when starting out). “Adding a load to the core movement increases the difficulty and challenge level since it requires more effort from the core to maintain a strong hold,” says Lapaix.

Add a pulse. “Adding a small pulse during the concentric phase, or the point of muscle contraction, helps improve core endurance over time,” says Lapaix. So, instead of returning to the starting position after you reach the top of your crunch, slightly “pulse” backward and forward about one inch each direction before lowering back down to the mat.

Hold at the top. Looking for an extra burn? Try holding your crunch for 30 seconds before lowering back down to the starting position. “This is also known as time under tension, and it improves core stabilization as well as endurance,” says Lapaix. You'll feel the burn, trust us.

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