Core moves are perhaps some of the most popular exercises to integrate into really any workout routine. However, one that seems to have pretty mixed reviews is the infamous crunch.

Of course if you’re doing crunches incorrectly, they can strain your neck and put undue tension on your body—but with proper execution, this can actually be a great move to add to your workouts for a little extra burn. 

Looking to build an abs routine and add crunches into the mix? Fitness instructor Mindy Lai shows us how to do the movement correctly to strengthen your body and feel great while working your core. 

Demonstrated by Mindy Lai.

When it comes to performing a crunch correctly, the key is making sure to engage your core and adequately support your neck so you aren’t putting your body at risk of injury. "The main thing to remember is not to pull on the neck," explains personal trainer Jason Williams, NASM-CPT.

Breathing through the movement and making sure to keep your crunches slow will also most effectively target your muscles, firing up the upper abs and obliques as you contract your core. 

Tabletop crunches are going to be the next level up from crunches. With your feet elevated in the air, the core needs to do a little extra work to keep your body stable. Because of this, it's particularly important to make sure your back is remaining flat against the ground at all times to fully target your abdominals and ensure you aren't risking injury.

Below, you'll also find additional variations on this classic move that target various parts of your core—such as those obliques.

Demonstrated by Jessica Aronoff.

Demonstrated by Lai.

Demonstrated by Katie Dunlop.

As with most core exercises, crunches are easy to integrate into your workout routine to fire up your abdominals, improve your overall strength, and isolate the muscles of your midsection. If you don’t have much time to spare, this five-minute abs workout from Jessica Aronoff, CPT is a great quick burn, perfect for squeezing into your morning or evening.

For a longer focused exercise session targeting your core, try following several rounds of this strength building workout that will build your base strength when completed regularly. Crunches may often get a bad rap, but they can certainly be an excellent and low-impact way to enhance your everyday workout session.