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Waist · Body Weight
Crunch (Arms Straight)
Crunch (Arms Straight) is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors and obliques assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals · Rectus Abdominis
Secondary muscles
- Hip Flexors · Iliopsoas
- Obliques
How to do Crunch (Arms Straight)
- Begin by lying flat on your back with your knees bent and your feet flat on the floor, hip-width apart.
- Extend your arms straight above your head, keeping them in line with your ears.
- Engage your core and lift your shoulder blades off the floor, reaching your arms straight up towards the ceiling.
- Lower your shoulder blades back to the floor with control, keeping your arms extended. Repeat the movement for the desired number of repetitions.
Form tips
- Avoid using your neck or momentum to lift your shoulders; focus on using your abdominal muscles.
- Use a mat or soft surface to support your back and prevent discomfort during the exercise.
- Breathe steadily throughout the exercise, exhaling as you lift your shoulders and inhaling as you lower them.
Crunch (Arms Straight) alternatives
More abs exercises
Crunch (Arms Straight) FAQ
What muscles does Crunch (Arms Straight) work?
Crunch (Arms Straight) mainly works the abs in the waist (Rectus Abdominis). The hip flexors and obliques work as secondary muscles.
What equipment do you need for Crunch (Arms Straight)?
None. Crunch (Arms Straight) is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Crunch (Arms Straight) should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Crunch (Arms Straight) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Crunch (Arms Straight) 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 Crunch (Arms Straight)?
Other exercises for the abs include Dumbbell Straight Arm Crunch, Crunch With Medicine Ball, Dumbbell Ab Crunch and Crunch (On Stability Ball).
For developers
Use Crunch (Arms Straight) 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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