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Waist · Dumbbell
Dumbbell Starfish Crunch Alternating
Dumbbell Starfish Crunch Alternating is an intermediate isolation strength exercise that works the abs (waist), with the obliques assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals · Rectus Abdominis
- Hip Flexors · Iliopsoas
Secondary muscles
- Obliques · External Obliques, Internal Obliques
How to do Dumbbell Starfish Crunch Alternating
- Begin by lying flat on your back with your arms and legs extended out in a starfish position, holding a dumbbell in each hand.
- Simultaneously lift your right arm and left leg towards each other, crunching your torso and bringing the dumbbell towards your left foot.
- Lower back down to the starting position with control.
- Repeat the movement with your left arm and right leg, alternating sides for the desired number of repetitions.
Form tips
- Perform the exercise in a controlled manner to maximize muscle engagement.
- Avoid using momentum to lift your limbs; focus on the contraction of your core muscles.
- Exhale as you lift your arm and leg, and inhale as you lower them back down.
Dumbbell Starfish Crunch Alternating alternatives
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Dumbbell Starfish Crunch Alternating FAQ
What muscles does Dumbbell Starfish Crunch Alternating work?
Dumbbell Starfish Crunch Alternating mainly works the abs in the waist (Rectus Abdominis and Iliopsoas). The obliques work as secondary muscles.
What equipment do you need for Dumbbell Starfish Crunch Alternating?
You need a dumbbell.
How many sets and reps of Dumbbell Starfish Crunch Alternating should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Starfish Crunch Alternating good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Dumbbell Starfish Crunch Alternating 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 Dumbbell Starfish Crunch Alternating?
Other exercises for the abs include Crunch With Medicine Ball, Band Kneeling Crunch, Crunch (On Bosu Ball) and Cable Standing Crunch.
For developers
Use Dumbbell Starfish Crunch Alternating 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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