When you are lying on the floor, think of your head being a natural extension of your spine.  Try to keep your head back and relaxed.  You can gently cradle your head in your hands but do not pull on your neck as you focus on the abdominals and slowly lift up.  As your abs get stronger, you will rely less on pulling on your head with your arms to get yourself up into the crunch position.  

  • This is not a big range of motion.


To stimulate the abdominals without straining the neck, you can also do some isometric contractions.  Basically you would lie on the floor in the crunch position with knees bent.  Then focus on squeezing the abdominals which originate on the bottom of the rib cage and insert on the pubic bone. 

  • Contract the abs, hold them for 5 seconds, relax for 2 seconds and then contract again. 
  • Repeat that for 15 reps, rest for 30 seconds and then repeat a second and third set.


It may take time to build up to it. That can also be done in a seated position.

If you have access to a gym, there are several abdominal exercises you can do that are seated and do not put any stress on your neck.  Machines like the Ab Trainer were designed to reduce the stress on your neck.