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Waist · Body Weight
Long Arm Crunches
Long Arm Crunches 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 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
- Core · Rectus Abdominis
Secondary muscles
- Obliques · External Obliques, Internal Obliques
How to do Long Arm Crunches
- Lie flat on your back with your knees bent and your feet flat on the floor, hip-width apart. Extend your arms straight in line with your head, keeping them close to your ears, and hands crossed over each other.
- Engage your core and lift your upper body off the floor, with your arms following your torso line, until it forms a 45-degree angle with the floor.
- Hold the top position for a moment, squeezing your abdominal muscles.
- Slowly lower your body back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Keep your arms straight and aligned with your ears to ensure proper form and avoid straining your neck.
- Press your lower back firmly into the floor throughout the exercise to prevent lower back strain.
- Use a comfortable, non-slip exercise mat to provide cushioning and prevent slipping during the movement.
Long Arm Crunches alternatives
More abs exercises
Long Arm Crunches FAQ
What muscles does Long Arm Crunches work?
Long Arm Crunches mainly works the abs in the waist (Rectus Abdominis). The obliques work as secondary muscles.
What equipment do you need for Long Arm Crunches?
None. Long Arm Crunches is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Long Arm Crunches 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 Long Arm Crunches good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Long Arm Crunches 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 Long Arm Crunches?
Other exercises for the abs include Abdominal Crunches Machine, Dumbbell Straight Arm Crunch, Dumbbell Single Arm Starfish Crunch and Dumbbell Straight Arm Twisting Sit-Up.
For developers
Use Long Arm Crunches 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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