How to Do a Long Arm Crunch Exercise for Abs

The long arm crunch is a spin on the traditional crunch that works the upper abdominals. This long arm crunch creates a long lever when you raise your arms above your head, creating a greater amount of resistance for your abs to lift. This exercise is more challenging than the traditional crunch and will provide some great results as long as it is done correctly.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Exercise mat

1. Lie on an exercise mat with your back flat against the mat and your legs outstretched with your feet flexed.
2. Extend your arms above your head and clasp your hands together forming a long arm lever that rests against the mat.
3. Inhale a deep breath as you start in the resting position.
4. Hold your neck in a straight line with your spine, imagining that there is an orange underneath your chin to prevent you from straining your neck. Resist the urge to bend your neck as you come up for the crunch.
5. Keep your back and heels pressed against the mat while you are preparing for and completing the crunch. This will create the proper resistance needed to perform the crunch effectively.
6. Use your upper abdominals to raise your shoulder blades and arms off the mat to come up into a basic crunch.
7. Exhale the air in your lungs as you come up into your crunch, taking another breath in as your return to the resting position. Continue to perform the long arm crunch exercises for 12 to 16 repetitions, building into multiple sets as you become more comfortable with the exercise.

Tips & Warnings

• Consult a physician before beginning any exercise program.