Crunch - Hands Overhead

A crunch variation with arms extended overhead, increasing range of motion and intensity on the rectus abdominis.

Instructions

1. Lie on the floor with your back flat and knees bent at approximately 60 degrees between hamstrings and calves.
2. Keep your feet flat on the floor and extend your arms overhead with palms crossed, aligned with your head and neck.
3. Curl your upper body forward, bringing your shoulder blades just off the floor.
4. Keep your arms aligned with your head throughout; do not move them forward from that position.
5. Exhale as you perform this portion and hold the contraction for a second at the top.
6. Slowly lower down to the starting position as you inhale.
7. Repeat for the recommended amount of repetitions.

Tips

• Focus on spinal flexion; the movement comes from your core, not your arms.
• Avoid jerky movements and use controlled motion throughout.
• Keep your neck neutral by maintaining alignment with your spine.
• Squeeze your abdominals hard at the top of each repetition.