Male

Starfish Crunch (beginner)

Muscles involved

If you want to strengthen your abdomen without straining your back, the Starfish Crunch (beginner) is an excellent choice for building a rock-solid foundation. Using only your bodyweight, you will learn to connect your upper and lower body through a smooth diagonal motion. To progress effectively from less to more without losing form, focus on lifting opposite limbs by engaging your midsection rather than using momentum. Pause briefly at the top to feel your abdomen working, then lower down with complete control. As you master this steady rhythm, your core stability and control will improve naturally over time.

How to do it

1. Lie on your back with your arms and legs extended straight out to the sides, forming an 'X' shape on the floor. 2. Engage your core and lift your right leg and left arm off the floor, reaching your left hand towards your right foot. 3. Pause at the peak of the crunch, feeling a contraction in your obliques. 4. Slowly lower your leg and arm back to the starting position and repeat on the opposite side.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your arms and legs straight to increase the lever arm. - Reach your hand towards your opposite foot in a diagonal line. - Squeeze your obliques at the peak of the crunch. - Lower back down with control before switching sides.