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Starfish Crunch (beginner)

Starfish Crunch (beginner)

The Starfish Crunch is an excellent exercise for beginners looking to target and strengthen their abdominal muscles. This exercise primarily focuses on the rectus abdominis, commonly known as the "six-pack" muscles, as well as the obliques. To perform the Starfish Crunch, lie down on your back with your legs extended and arms by your sides. Begin by lifting your head, shoulders, and chest off the ground, engaging your core muscles. At the same time, raise your legs off the ground and spread them apart in a star shape, resembling a starfish. Hold this position for a brief moment, then slowly lower yourself back to the starting position. The Starfish Crunch is an effective exercise because it engages multiple muscle groups simultaneously, helping to improve overall core strength and stability. It also challenges the muscles in your abdomen and obliques, contributing to a toned and defined midsection. As a beginner, it's important to start with proper form and focus on mastering the movement before progressing to more challenging variations. Incorporating the Starfish Crunch into your workout routine can benefit you in various ways, such as improving overall core strength, enhancing posture, and even helping alleviate lower back pain. Remember to breathe steadily throughout the exercise and engage your abdominal muscles for optimal results. As with any workout, it's crucial to listen to your body and only push yourself to a level that feels comfortable and safe.


  • Lie down on your back with your legs extended and your arms straight out to the sides, forming a 'T' shape with your body.
  • Engage your core muscles and lift your legs off the ground, keeping them together and perpendicular to the floor.
  • Simultaneously, lift your upper body off the ground, reaching your right hand towards your left foot while keeping your left hand on the ground.
  • Return to the starting position and repeat the movement on the opposite side, reaching your left hand towards your right foot.
  • Continue alternating sides for the desired number of repetitions.
  • Remember to breathe throughout the exercise and maintain proper form.

Tips & Tricks

  • Engage your core muscles throughout the movement.
  • Keep your neck and shoulders relaxed.
  • Exhale as you crunch up and inhale as you lower back down.
  • Start with a low number of repetitions and gradually increase as you get stronger.
  • Focus on quality over quantity, ensuring proper form with each rep.
  • Consider using a yoga or exercise mat for added comfort and support.
  • Modify the exercise by bending your knees if needed to reduce strain on your lower back.
  • Combine this exercise with a balanced diet for optimal results.
  • Listen to your body and rest if you feel any pain or discomfort.
  • Consult with a fitness professional to ensure proper technique and personalized advice.


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