Long Arm Crunch

Long Arm Crunch

The Long Arm Crunch is an effective abdominal exercise that targets the upper and lower abdominals, as well as the obliques. Unlike traditional crunches, this variation requires a longer range of motion, engaging more muscles and providing a greater challenge. It is a fantastic exercise for individuals looking to tone and strengthen their core muscles. To perform the Long Arm Crunch, start by lying flat on your back with your knees bent and feet flat on the ground. Extend your arms straight above your head, keeping them in line with your shoulders. This extended arm position increases the lever arm, intensifying the abdominal contraction throughout the movement. When executing the Long Arm Crunch, it's crucial to focus on engaging the abdominal muscles rather than pulling on your neck or head. This exercise emphasizes the rectus abdominis, commonly known as the "six-pack muscles," while also engaging the deep transverse abdominis muscles, enhancing core stability. To increase the challenge, you can incorporate variations such as adding a twist at the top of the movement, using weighted objects, or elevating your legs. However, mastering the basic form is essential before progressing to more advanced variations. Including the Long Arm Crunch in your workout routine can help you develop a stronger core, improve posture, and enhance overall functional fitness. Remember to perform this exercise with proper form, and gradually increase the intensity as you become more comfortable and experienced.


  • Lie on your back on a mat or the floor.
  • Bend your knees and keep your feet flat on the ground.
  • Extend your arms straight back, keeping them close to your ears.
  • Using your abdominal muscles, lift your upper back off the ground, reaching your arms towards your knees.
  • Pause at the top of the movement, squeezing your abs.
  • Slowly lower your upper back and arms back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the entire exercise to maximize the benefits.
  • Perform the movement slowly and with control to target your abdominal muscles effectively.
  • Focus on using your abdominal muscles to lift your upper body off the ground, rather than relying on momentum.
  • Avoid pulling on your neck with your hands, instead, place them lightly on the sides of your head for support.
  • Inhale as you lower your upper body back down and exhale as you lift it up.
  • Make sure to keep your lower back in contact with the floor to maintain proper form.
  • Incorporate variations such as twisting your torso to work different parts of your abdominal muscles.
  • Include the long arm crunch as part of a well-rounded core exercise routine for best results.
  • Combine this exercise with a balanced diet and regular cardiovascular exercise for overall fitness improvement.
  • Initially, start with a smaller range of motion and gradually increase it as you become more comfortable and stronger.


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