Male

Crunch arms straight

Muscles involved

When performing the Crunch arms straight, you awaken the deep muscle fibers of your abdomen and obliques using only your own bodyweight. Extending your arms overhead lengthens the lever arm, forcing your core to work significantly harder to lift your upper back. These muscles are essential far beyond aesthetic goals; they serve as the central anchor for your spine in daily life. Building strength here helps you maintain healthy posture throughout long days, protects your lower back when lifting objects off the ground, and provides stability in every move you make. Strong core muscles truly elevate your physical functional capabilities every single day.

How to do it

1. Lie on your back with your knees bent 60° and your feet supported on the floor. 2. Extend your arms straight towards the ceiling with your palms facing each other. 3. Exhale and lift the upper part of your back, bringing your chest towards your pelvis. 4. Hold the abdominal contraction for one second and return in a controlled manner to the starting position.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your neck relaxed, avoiding pulling it with your hands. - Exhale when contracting, bringing your ribs towards your pelvis. - The lower part of your back should remain in contact with the floor.