Crunch (Hands Overhead) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Crunch (Hands Overhead) is a bodyweight abdominal exercise that primarily targets the abs while engaging the obliques as secondary muscles. Performed lying on the back with the arms extended overhead, this variation increases the lever length and core demand compared to a standard crunch, requiring greater abdominal control and activation. The movement focuses on controlled spinal flexion, lifting the upper torso toward the thighs while keeping the lower body stable, making it an effective exercise for building core strength and improving abdominal endurance without the need for equipment.
How to Perform
Lie flat on your back, bending your knees and keeping your feet firmly on the floor.
Stretch your arms straight above your head, keeping a slight bend at the elbows.
Tighten your abdominal muscles and curl your upper torso toward your knees in a controlled motion.
Pause briefly at the top, then slowly lower your torso back to the floor.
Maintain steady breathing and repeat for the desired number of repetitions, focusing on core engagement throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your feet planted on the ground with knees bent.
Activate your abdominal muscles for the entire exercise.
Do not use your hands to strain or lift your neck.
How Not to Perform
Do not jerk your upper body or use momentum to lift yourself.
Do not lift your lower back off the floor.
Do not let your arms drop forward or bend excessively at the elbows.
Do not hold your breath; keep a steady breathing rhythm.
Do not pull on your neck or head with your hands.
Do not rush through repetitions; maintain controlled movement.
Do not arch your shoulders off the floor too high, which shifts tension away from the abs.
Do not allow your feet to lift or slide from the floor.
Do not relax your core at any point during the exercise.
Do not perform the movement with uneven or asymmetrical form.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
