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Waist · Body Weight
Middle Crunches
Middle Crunches is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors and lower back 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
- Lower Back · Erector Spinae
How to do Middle Crunches
- Lie on your back with your legs extended straight on the floor and your arms straight by your sides, palms facing the floor.
- Curl your abdomen, raising your upper back off the floor, while simultaneously lifting your legs straight up towards the ceiling and raise your arms towards your feet.
- Just before your hands and feet touch, lower your upper back, legs and arms back to the starting position with control.
- Repeat for the desired number of repetitions.
Form tips
- Exhale as you lift your upper back, legs and arms up, and inhale as you lower them back down.
- Keep your legs as straight as possible for maximum abdominal activation.
- Focus on engaging your abdominal muscles throughout the movement.
Middle Crunches alternatives
More abs exercises
Middle Crunches FAQ
What muscles does Middle Crunches work?
Middle Crunches mainly works the abs in the waist (Rectus Abdominis). The hip flexors and lower back work as secondary muscles.
What equipment do you need for Middle Crunches?
None. Middle Crunches is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Middle 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 Middle Crunches good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Middle 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 Middle Crunches?
Other exercises for the abs include Abdominal Crunches Machine, High Cable Kneeling Crunch, Band Decline Sit Up and Dumbbell Straight Arm Crunch.
For developers
Use Middle 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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