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Long Arm Crunch

Long Arm Crunch

The Long Arm Crunch is a fantastic exercise that targets the abdominal muscles, specifically the rectus abdominis. This exercise is a variation of the traditional crunch, but with an added twist to engage your core even further. It can be performed both at home and in the gym, making it a versatile option for strengthening your midsection. The key to the Long Arm Crunch is the extended arm position. Unlike a regular crunch where your arms are bent and placed on your chest, in this exercise, you fully extend your arms overhead, parallel to the ground. This elongates the lever arm and increases the resistance on your abs, intensifying the challenge for your core muscles. To perform the Long Arm Crunch, you begin by lying on your back with your knees bent and feet flat on the floor. Extend your arms overhead, keeping them straight throughout the movement. Engage your core by drawing your belly button towards your spine. Then, using the strength of your abdominal muscles, lift your shoulders off the ground while maintaining a steady and controlled motion. Exhale as you crunch up and inhale as you return to the starting position. Incorporating the Long Arm Crunch into your workout routine can help to tone and strengthen your abs, leading to improved core stability and better posture. Remember to maintain proper form, focus on your breathing, and always listen to your body. Challenge yourself gradually by increasing the number of repetitions or adding resistance. Happy crunching!


  • Lie flat on your back on an exercise mat or the floor.
  • Extend your arms straight back behind your head, keeping them close to your ears.
  • Engage your abdominal muscles by drawing your belly button in towards your spine.
  • Lift your shoulder blades off the ground, while simultaneously bringing your arms up towards your knees.
  • Exhale as you perform this movement and hold the crunch position for a brief pause.
  • Slowly lower your shoulder blades back down to the starting position, while simultaneously extending your arms back behind your head.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on contracting your abdominal muscles throughout the entire exercise.
  • Keep your head and neck relaxed and avoid pulling on them with your hands.
  • Exhale as you crunch up and inhale as you lower back down.
  • Try to lift your shoulder blades off the floor by engaging your core muscles.
  • Avoid using your arms to pull your head forward; instead, use your abdominal muscles to initiate the movement.
  • To increase the challenge, extend your legs upwards or place them on a stability ball.
  • Maintain a steady and controlled movement; avoid jerking or using momentum.
  • Incorporate variations such as oblique twists or adding resistance with weights or bands for increased intensity.
  • Don't strain your neck; if you experience neck discomfort, seek guidance from a fitness professional.
  • Pair this exercise with a well-rounded fitness routine that includes cardiovascular exercise and a balanced diet for optimal results.


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