Imagine this: You’ve fallen flat in a field, an entire football team is barreling toward you — and no one’s around to lend a hand.
Could you get back on your feet? If the answer is no, it’s time to start adding crunches to your workout routine to give your core the boost it needs.
“Core work allows you the ability to pick yourself up. To stand tall and walk with confidence and purpose,” Joseph David, a group fitness instructor and certified personal trainer at luxury health and fitness club Life Time, told The Post.
David broke down the number of crunches you should aim for by age group and shared what it might reveal about your health if you can’t meet the mark.
But first, he wants to make sure everyone knows exactly what a crunch is.
“It’s a core exercise where you’re on your back, knees bent and feet flat on the floor. Use your abdominal muscles to lift your shoulders off the ground,” David explained. “Seems basic but it’s truly a core movement.”
Crunches are great for strengthening and toning your core muscles, specifically the rectus abdominis (AKA your six-pack) and obliques. They also improve posture, balance and overall stability, which is especially important as we age.
Crunching the numbers
On average, David said the minimum number of crunches you should be able to do varies by age group.
As we get older, our muscle mass and strength naturally declines, making exercises like crunches harder to perform.
But here’s the good news: You can fight back by staying active.
20s
In your twenties, David said your core is “at its prime,” so you should be able to knock out 40 to 50 crunches in one go.
“Think of it as a warm-up for all the adventures your abs will support, like dancing all night or carrying groceries in one trip,” he said.
30s
In your 30s, David recommended aiming for 30 to 40 consecutive crunches.
“This is the decade to focus on maintaining strength while juggling work, family, and Netflix binges” he advised.
40s
In your 40s, “your metabolism might slow, but your determination doesn’t have to,” David said.
For this age group, try for 20 to 30 crunches, and remember: consistency is key.
“Your core is the foundation for everything, from posture to preventing back pain,” he said.
50s
In your 50s, “it’s all about staying active and strong,” David said.
To maximize your workout and keep your body feeling youthful, aim for 15 to 25 consecutive crunches — and pair them with other low-impact exercises like swimming or yoga.
60+
Once you hit 60 and up, try to knock out 10 to 20 crunches in one sitting.
“You’re a legend, and your core should reflect that!” David said. “The focus here is on maintaining mobility and strength to support an active lifestyle.”
Sound like a breeze? Not so fast.
David said to really see results, you need to do at least three sets of crunches for each age group a few times a week.
“Your abs won’t be poppin’ if you’re putting in a minimum at one time,” he said, adding that he himself aims to do a minimum of 500 crunches a day.
David also recommended mixing in planks, leg raises and rotational exercises for a well-rounded core workout.
And remember: “If you have to modify, it’s still a win,” he said. “Any movement is still movement.”
Unlocking a stronger core
If you can’t hit the minimum number of crunches for your age group, it could reveal some red flags about your health.
“In some cases, difficulty performing crunches could point to underlying issues like back problems, joint pain or even cardiovascular fitness levels,” David said.
“It also likely means that your body is craving more and it is your job to give it what it needs and deserves,” he added.
To build a stronger core, focus on mastering the fundamentals.
“Start with beginner-friendly exercises like pelvic tilts, modified planks (knees down), or lying leg raises,” David said. “These are gentle yet effective for building foundational strength.”
You can also spice up your workout routine with other core-focused activities like Pilates, yoga or dancing to keep things exciting and engaging.
Need some extra motivation? Remember the “football field” test.
And if you need some expert guidance to level up your crunch game, David offers in-person core workouts and conditioning at Life Time clubs in New York City and New Jersey, plus on-demand classes available through the company’s free app.