{"id":51140,"date":"2023-05-23T18:06:39","date_gmt":"2023-05-23T18:06:39","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=51140"},"modified":"2025-01-29T19:27:18","modified_gmt":"2025-01-29T19:27:18","slug":"wall-crunches","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/wall-crunches\/","title":{"rendered":"Wall Crunches: A Simple Guide To On How To Do Them"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/wall-crunches\/#What_Is_A_Wall_Crunch\" >What Is A Wall Crunch?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/wall-crunches\/#What_Muscles_Do_Wall_Crunches_Work\" >What Muscles Do Wall Crunches Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/wall-crunches\/#Are_Wall_Crunches_Effective_As_An_Ab_Exercise\" >Are Wall Crunches Effective As An Ab Exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/wall-crunches\/#How_To_Do_Wall_Crunches_Steps_Variations\" >How To Do Wall Crunches: Steps &amp; Variations<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/wall-crunches\/#Vertical_Wall_Crunches\" >Vertical Wall Crunches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/wall-crunches\/#Weighted_Wall_Crunches\" >Weighted Wall Crunches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/wall-crunches\/#Standing_Wall_Crunches\" >Standing Wall Crunches<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/wall-crunches\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/wall-crunches\/#How_Many_Wall_Crunches_Should_I_Do_A_Day\" >How Many Wall Crunches Should I Do A Day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/wall-crunches\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Crunches are one of the most popular ab workouts in the fitness world. Whether you are a regular gym goer or you occasionally workout at home, you have probably heard about this exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One variation of this popular exercise is wall crunches. Unlike the traditional version where you simply place your feet on the ground or lift and balance them in the air, wall-assisted crunches use the wall in your house (or gym) for extra stability and support during the workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Read on to learn more about how to do wall crunches, if they are as effective as the traditional version, and all the different variations available.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3109&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wall_Crunches\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-2-4.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Wall_Crunch\"><\/span><b>What Is A Wall Crunch?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A wall crunch is a variation of the <a href=\"https:\/\/betterme.world\/articles\/wall-pilates-exercise-chart\/\">basic traditional crunch<\/a>. To perform wall crunches, place your legs or feet on the wall for extra support and resistance during your workout session.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscles_Do_Wall_Crunches_Work\"><\/span><b>What Muscles Do Wall Crunches Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Also known as abdominal crunches or abdominal wall crunches, this exercise targets your core muscles. They specifically target the rectus abdominis (aka six-pack abs) as well as your obliques &#8211; located on either side of the body and help you twist right and left.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Wall_Crunches_Effective_As_An_Ab_Exercise\"><\/span><b>Are Wall Crunches Effective As An Ab Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, they are. If you want a focused core workout, you could add them to your routine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As previously mentioned, wall crunch Pilates exercises are simply a modified accessible version of traditional crunches. A study done on untrained male and female participants published <\/span><i><span style=\"font-weight: 400;\">The Journal of Sports Medicine and Physical Fitness<\/span><\/i><span style=\"font-weight: 400;\">, revealed that doing wall crunches for 1 to 3 days a week can help increase abdominal endurance (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25853876\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/benefits-of-bicycle-crunches\/\"><i>Understanding The Benefits Of Bicycle Crunches To Unlock Your Core\u2019s Potential<\/i><\/a><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/recovery-collage.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Wall_Crunches_Steps_Variations\"><\/span><b>How To Do Wall Crunches: Steps &amp; Variations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019d like to attempt this workout, here are some variations to try<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vertical_Wall_Crunches\"><\/span><strong>Vertical Wall Crunches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Also known as feet-up-the-<a href=\"https:\/\/betterme.world\/articles\/wall-pilates-workout-plan\/\">wall crunches<\/a>, they only require a mat and your wall of choice. No other equipment<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a gym\/yoga mat close to the wall and lie back on it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your legs and place them on the wall. Adjust your position till your knees are perpendicular to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure that your knees are straight and your lower body &#8211; from your butt to your heels is touching the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands behind your head with your elbows extended out to the sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On an exhale, lift your head and shoulders off the ground. Do not pull on your neck while doing this.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Hold this \u2018up\u2019 position for three seconds. You should feel your core contacting.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly drop down to the starting position with your entire torso lying on the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This counts as 1 rep. Do 8 to 10 reps for 1 set.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If you do not feel very comfortable having your entire lower body on the wall, slide backwards a little, till only the soles of your feet are touching the wall. You may bend your knees to find a more suitable position for your current level<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Weighted_Wall_Crunches\"><\/span><strong>Weighted Wall Crunches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Unlike the previous example, with these weighted crunches feet on <a href=\"https:\/\/betterme.world\/articles\/wall-pilates-21-day-challenge\/\">wall variation<\/a>, you are required to have some free weights. Some examples of appropriate weights include either a gym plate, or <a href=\"https:\/\/store.betterme.world\/uk\/products\/soft-silicon-dumbbells?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wall_crunches\">dumbbells<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This exercise can also be done in two ways:<\/span><\/p>\n<p><b>Option 1<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie back on the floor as described in \u2018vertical wall crunches\u2019 above.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Instead of putting your hand behind your head, hold your weight on choice firmly in both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can have the weight lie on your chest, or hold it up towards the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If holding the weight at your chest, be sure that you are holding it firmly and it will not move. Lift your head and shoulders up and hold the position for 3 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drop back down to the mat and repeat this motion for 8 to 10 reps per set.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you are holding the weights up, push the weight up as you lift both the head and shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold and then drop back down. Repeat for 8 to 10 reps.<\/span><\/li>\n<\/ol>\n<p><b>Option 2<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie relatively close to the wall. Lift your legs and fold at the knees at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your feet firmly on the <a href=\"https:\/\/betterme.world\/articles\/how-to-do-wall-pilates\/\">wall<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the weight as desired &#8211; i.e as explained in option 1 &#8211; and proceed to do your reps and sets.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wall_Crunches\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/products\/sculpt-recovery-kit-pink?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wall_Crunches\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-15-2.png\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Standing_Wall_Crunches\"><\/span><strong>Standing Wall Crunches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet about 6 to 8 inches in front of the wall. Place your hips, mid and upper back, as well as the back of your head to the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your lower back as well as your neck should not be in contact with the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once your posture is set, take one step in front but ensure that the hips, back of your head as well as the mid and upper back are touching the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your arms as high as they can go.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fold and fall forward with your upper back first &#8211; not the neck. Bend at the waist and push your ribs back till your lower back now touches the wall. Make sure you keep your core engaged to trunk stability throughout the movement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold here for a few seconds then go back up till your body is as described in step 3.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is 1 rep. Do as many reps as desired.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"How_Many_Wall_Crunches_Should_I_Do_A_Day\"><\/span><b>How Many Wall Crunches Should I Do A Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As a beginner, you could attempt 2-3 sets of 8 to 10 reps. This will come up to 24 to 30 wall crunches per day. However, it is also important to allow enough time to rest and recover for proper progression. Start with 2-3 days per week if you are a beginner, rather than every single day.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/wall-yoga-poses\/\"><i>Beyond Traditional Asanas: Exploring The Art Of Wall Yoga Poses<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3109&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wall_Crunches\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-17.png\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Wall crunches are a <a href=\"https:\/\/betterme.world\/articles\/wall-pilates-equipment\/\">great option<\/a> for beginners in fitness or seniors looking to get strong and strengthen their core muscles. They are also a great workout to add to your wall pilates <a href=\"https:\/\/betterme.world\/articles\/pilates-wall-units\/\">workout<\/a>. Try the above variations today!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Crunches are one of the most popular ab workouts in the fitness world. Whether you are a regular gym goer or you occasionally workout at home, you have probably heard about this exercise. One variation of this popular exercise is wall crunches. Unlike the traditional version where you simply place your feet on the ground [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":51200,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[128,202],"tags":[],"coauthors":[109,210],"class_list":["post-51140","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainings","category-wall-pilates"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Wall Crunches: A Simple Guide To On How To Do Them - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 WALL CRUNCHES \u27a4 are a great variation for beginners and seniors looking to do more ab workouts. Check out this article to learn about their effectiveness and simple variation to try.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wall Crunches: A Simple Guide To On How To Do Them\" \/>\n<meta property=\"og:description\" content=\"\u2605 WALL CRUNCHES \u27a4 are a great variation for beginners and seniors looking to do more ab workouts. Check out this article to learn about their effectiveness and simple variation to try.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/wall-crunches\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-29T19:27:18+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/No-Squats-Booty-Drill-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1706\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/wall-crunches\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/wall-crunches\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/d15101707f87d562cbefe2a3e57d3647\"},\"headline\":\"Wall Crunches: A Simple Guide To On How To Do Them\",\"dateModified\":\"2025-01-29T19:27:18+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/wall-crunches\/\"},\"wordCount\":1022,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/wall-crunches\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/No-Squats-Booty-Drill-scaled.jpg\",\"articleSection\":[\"Trainings\",\"Wall Pilates\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Crunches are one of the most popular ab workouts in the fitness world. Whether you are a regular gym goer or you occasionally workout at home, you have probably heard about this exercise.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">One variation of this popular exercise is wall crunches. Unlike the traditional version where you simply place your feet on the ground or lift and balance them in the air, wall-assisted crunches use the wall in your house (or gym) for extra stability and support during the workout.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Read on to learn more about how to do wall crunches, if they are as effective as the traditional version, and all the different variations available.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3109&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wall_Crunches\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-2-4.png\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A Wall Crunch?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A wall crunch is a variation of the <a href=\\\"https:\/\/betterme.world\/articles\/wall-pilates-exercise-chart\/\\\">basic traditional crunch<\/a>. To perform wall crunches, place your legs or feet on the wall for extra support and resistance during your workout session.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Muscles Do Wall Crunches Work?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Also known as abdominal crunches or abdominal wall crunches, this exercise targets your core muscles. They specifically target the rectus abdominis (aka six-pack abs) as well as your obliques - located on either side of the body and help you twist right and left.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Are Wall Crunches Effective As An Ab Exercise?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, they are. If you want a focused core workout, you could add them to your routine.\u00a0<\/span>\\r ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/wall-crunches\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wall-crunches\/\",\"name\":\"Wall Crunches: A Simple Guide To On How To Do Them - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/wall-crunches\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/wall-crunches\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/No-Squats-Booty-Drill-scaled.jpg\",\"dateModified\":\"2025-01-29T19:27:18+00:00\",\"description\":\"\u2605 WALL CRUNCHES \u27a4 are a great variation for beginners and seniors looking to do more ab workouts. 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Kamau\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"caption\":\"\u0421. Kamau\"},\"description\":\"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. 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Check out this article to learn about their effectiveness and simple variation to try.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Wall Crunches: A Simple Guide To On How To Do Them","og_description":"\u2605 WALL CRUNCHES \u27a4 are a great variation for beginners and seniors looking to do more ab workouts. Check out this article to learn about their effectiveness and simple variation to try.","og_url":"https:\/\/stage.betterme.world\/articles\/wall-crunches\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-01-29T19:27:18+00:00","og_image":[{"width":2560,"height":1706,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/No-Squats-Booty-Drill-scaled.jpg","type":"image\/jpeg"}],"author":"\u0421. Kamau, Giulia Ralph, CPT, S&amp;C, SPC","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau, Giulia Ralph, CPT, S&amp;C, SPC","Est. reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/wall-crunches\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/wall-crunches\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/d15101707f87d562cbefe2a3e57d3647"},"headline":"Wall Crunches: A Simple Guide To On How To Do Them","dateModified":"2025-01-29T19:27:18+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/wall-crunches\/"},"wordCount":1022,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/wall-crunches\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/No-Squats-Booty-Drill-scaled.jpg","articleSection":["Trainings","Wall Pilates"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Crunches are one of the most popular ab workouts in the fitness world. Whether you are a regular gym goer or you occasionally workout at home, you have probably heard about this exercise.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">One variation of this popular exercise is wall crunches. Unlike the traditional version where you simply place your feet on the ground or lift and balance them in the air, wall-assisted crunches use the wall in your house (or gym) for extra stability and support during the workout.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Read on to learn more about how to do wall crunches, if they are as effective as the traditional version, and all the different variations available.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3109&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wall_Crunches\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-2-4.png\" \/><\/a>\r\n<h2 style=\"text-align: center;\"><b>What Is A Wall Crunch?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A wall crunch is a variation of the <a href=\"https:\/\/betterme.world\/articles\/wall-pilates-exercise-chart\/\">basic traditional crunch<\/a>. To perform wall crunches, place your legs or feet on the wall for extra support and resistance during your workout session.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Muscles Do Wall Crunches Work?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Also known as abdominal crunches or abdominal wall crunches, this exercise targets your core muscles. They specifically target the rectus abdominis (aka six-pack abs) as well as your obliques - located on either side of the body and help you twist right and left.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Are Wall Crunches Effective As An Ab Exercise?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, they are. If you want a focused core workout, you could add them to your routine.\u00a0<\/span>\r ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/wall-crunches\/","url":"https:\/\/stage.betterme.world\/articles\/wall-crunches\/","name":"Wall Crunches: A Simple Guide To On How To Do Them - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/wall-crunches\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/wall-crunches\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/No-Squats-Booty-Drill-scaled.jpg","dateModified":"2025-01-29T19:27:18+00:00","description":"\u2605 WALL CRUNCHES \u27a4 are a great variation for beginners and seniors looking to do more ab workouts. 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Kamau","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","caption":"\u0421. Kamau"},"description":"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. 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