Male

Long Arm Crunch

Muscles involved

When performing the Long Arm Crunch, you instantly feel how stretching your arms overhead changes the lever and intensifies the work. Relying purely on your body weight, this exercise demands complete mental focus as you control every inch of the range of motion to target your abdomen effectively. Instead of jerking your arms or straining your neck, you focus on peeling your upper back off the floor using pure core strength. As you lift toward the ceiling, you will experience a deep, burning contraction that requires total stability and conscious breathing. Lowering yourself back down with deliberate control ensures that your abs stay under constant tension throughout the set.

How to do it

1. Lie on your back with your knees bent and feet flat on the floor, then extend your arms straight back on the floor behind your head. 2. Engage your core and lift your head, shoulders, and arms off the floor, reaching your hands towards the ceiling. 3. Pause at the top of the crunch, feeling a strong contraction in your upper abs. 4. Slowly lower your upper body and arms back to the starting position.

Equipment required

Peso corporal

Muscles worked

Tips

- Reach your arms as far forward as you can to increase the lever arm. - Lift your head, neck, and shoulders off the floor together. - Squeeze your upper abs hard at the top of the movement. - Lower your body slowly and with control.