Long Arm Crunch

Abdominal Crunches

The long arm crunch is yet another variation to the basic abdominal crunches.

With this stomach exercise, you are keeping your lower body stationary and lifting the upper body.

This will contract the rectus abdominus muscles and helps tone your belly.

This move can be done with straight legs on the floor.

However, to better support your lower back, it's best if you bend your knees and keep your feet flat on the floor.

This fourth video in the abdominal crunches series focuses primarily on the upper abs.

It will also work the lower abs to some extent.

To see the other abdominal crunches, use the next or previous buttons below the video.

Exercise #4- Long Arm Crunch

You can add additional weight to this stomach workout,

Adding additional resistance will increase the intensity of this workout.

How to do the Long Arm Crunch
  1. Lie on the floor with back flat to the floor, knees bent and feet on the floor.  

    You can also keep your legs straight on the ground, however bending your knees can provide more support to the lower back.

  2. Place your hands straight out behind your head.  Clasp your hands together, keeping your arms next to your ears.

  3. Using your ab muscles and not momentum, lift your shoulder blades up off the floor keeping your arms next to your ears.

  4. Hold for one second at the top of the move and slowly return to starting position.

  5. Repeat for 8 to 15 reps.

Note:  If you feel pressure or pain in your neck, just take one hand and place it behind your head for additional support, keeping one arm straight.

Click on the exercise video below to see a demonstration of this exercise.

Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the long arm crunch on youtube.

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