Arms Up Crunch
Primary Muscle Group: Abdominals
Secondary Muscle Group: Hip Flexors
Equipment Needed: None
The Benefits of Arms Up Crunch
The Arms Up Crunch is a great ab exercises because it’s easy to do and accessible for most people. Crunches specifically trains your abdominal muscles, which make up your core and give you balance.
Abdominal Arms Up Crunch are designed to tone the core muscles of the body. Like most ab exercises, Arms Up Crunches help strengthen the core muscles, improving the posture, and increasing the mobility and flexibility of the muscles. When these exercises are performed, the rectus abdominus and the oblique muscles are tightened. While you won’t really burn body fat by doing crunches, it will build muscle mass which will improve the appearance of your six pack.
If you are looking for new and exciting workouts you can download a Free Workout Plan or purchase one of our Workout Plans that comes with access to your own fitness advisor for the duration.
The Risks of doing Arms Up Crunch
While the Arms Up crunch is a popular core move, it isn’t safe for everyone. It can place a lot of stress on your back and neck so, if you have any prior injuries in those regions, you should avoid this exercise.
How To Do Arms Up Crunch
1. Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms out over your head. Contract your abs and inhale.
2. Exhale and lift your upper body, keeping your head and neck relaxed.
3. Inhale and return to the starting position.
For Perfect Technique
• If the movement comes from your head or neck, you’ll increase the risk for injury. Use your core to raise your upper body.
• Move in a slow & controlled manner. Rapid movements won’t engage your muscles effectively.
• You can place your hands behind your head, but this can strain your neck. It’s best to try this hand placement after you’ve mastered the proper form.
Variations
Once you have mastered the Arms Up Crunch Ab Exercise you can try alternative exercises that target similar muscle groups such as;
How To Do a Plank
1. Start by lying with your forearms on the floor and the elbows aligned below shoulders and arms parallel to your body at about shoulder width. If having your hands flat is uncomfortable, try clasping your hands together.
2. Dig your toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.
3. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.
4. Hold the position while remembering to engage your core. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form.
How To Do Seated Criss Cross
1. Start by sitting at a 45 degree angle on the floor with your legs straight and flat against the ground.
2. Tighten your abs and lift your legs off the floor.
3. Lower your right foot back down and lift your left leg up towards the sky, as you did with your right foot.
4. Bring one ankle over the other, in a criss cross motion down. (see illustration and video demonstration)