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Waist · Body Weight
Star Crunches
Star Crunches is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors, shoulders and quadriceps 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, Obliques
Secondary muscles
- Hip Flexors · Iliopsoas
- Shoulders · Deltoids
- Quadriceps · Quadriceps Femoris
How to do Star Crunches
- Lie flat on your back with your arms and legs extended out to form an "X" shape. Keep your core engaged and your lower back pressed into the floor.
- Crunch your abdominal muscles to lift your shoulders and legs off the floor and lift your arms and legs towards each other, reaching your hands towards your ankles.
- Lower your arms and legs back to the starting position with control.
- Repeat the movement for the desired number of repetitions.
Form tips
- Breathe steadily: exhale as you lift your arm and leg, and inhale as you return to the starting position.
- Focus on using your abdominal muscles to lift your arms and legs off the floor.
- Use a mat to provide cushioning and support for your back.
Star Crunches alternatives
More abs exercises
Star Crunches FAQ
What muscles does Star Crunches work?
Star Crunches mainly works the abs in the waist (Rectus Abdominis and Obliques). The hip flexors, shoulders and quadriceps work as secondary muscles.
What equipment do you need for Star Crunches?
None. Star Crunches is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Star 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 Star Crunches good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Star 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 Star Crunches?
Other exercises for the abs include Abdominal Crunches Machine, Dumbbell Overhead Sit-Up, Dumbbell Decline Overhead Sit-Up and Barbell Seated Twist.
For developers
Use Star 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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