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Waist · Body Weight
Abdominal Crunches With Hold
Abdominal Crunches With Hold is an intermediate isolation strength exercise that works the abs (waist), with the obliques assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals · rectus abdominis
Secondary muscles
- Obliques · external, internal obliques
How to do Abdominal Crunches With Hold
- Lie on your back with knees slightly bent and feet placed on the floor.
- Inhale and try reaching forward with straight arms while lifting your upper back off the floor. 3. Hold the end position for few seconds and slowly return to the starting position.
Form tips
- Keep your neck relaxed and avoid pulling on it with your hands to prevent strain.
- Focus on engaging your core muscles throughout the movement to maximize effectiveness.
- Hold the crunch position for a count of two to five seconds to increase muscle activation and endurance.
Abdominal Crunches With Hold alternatives
More abs exercises
Abdominal Crunches With Hold FAQ
What muscles does Abdominal Crunches With Hold work?
Abdominal Crunches With Hold mainly works the abs in the waist (rectus abdominis). The obliques work as secondary muscles.
What equipment do you need for Abdominal Crunches With Hold?
None. Abdominal Crunches With Hold is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Abdominal Crunches With Hold should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Abdominal Crunches With Hold good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Abdominal Crunches With Hold burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Abdominal Crunches With Hold?
Other exercises for the abs include Abdominal Crunches Machine, Plate Hollow Hold, Landmine Hollow Hold and Dumbbell Crunch Hold With Legs Off.
For developers
Use Abdominal Crunches With Hold in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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