Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Waist · Body Weight
Crunch (Hands Overhead)
Crunch (Hands Overhead) 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 · External Obliques, Internal Obliques
How to do Crunch (Hands Overhead)
- 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 overhead with hands close together, 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.
- Perform the movement with control to maximize muscle activation and prevent injury.
- Breathe steadily throughout the exercise, exhaling as you lift your shoulders and inhaling as you lower them.
- Ensure your lower back remains pressed into the floor to avoid unnecessary strain.
Crunch (Hands Overhead) alternatives
More abs exercises
Crunch (Hands Overhead) FAQ
What muscles does Crunch (Hands Overhead) work?
Crunch (Hands Overhead) 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 (Hands Overhead)?
None. Crunch (Hands Overhead) is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Crunch (Hands Overhead) 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 (Hands Overhead) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Crunch (Hands Overhead) 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 (Hands Overhead)?
Other exercises for the abs include Crunch With Medicine Ball, Dumbbell Ab Crunch, Crunch (On Stability Ball) and Band Bicycle Crunch.
For developers
Use Crunch (Hands Overhead) 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_6722QW" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_6722QW", "name": "Crunch (Hands Overhead)", "model": "male", "target": "Abs", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_6722QW/mp4-720.mp4?…", "poster": "https://…/ex_6722QW/poster.jpg?…" } }