theGYMkc

Crunches/Legs Out/Arms

CoreRectus AbdominisHip Flexors

Crunches [Legs Out/Arms Crossed on Chest]

Crunches with legs extended and arms reaching forward increase the lever arm slightly, adding a small extra challenge to the upper abdominals.

Equipment: None
Crunches [Legs Out/Arms Crossed on Chest] - Photo 1
Crunches [Legs Out/Arms Crossed on Chest] - Photo 2
Crunches [Legs Out/Arms Crossed on Chest] - Photo 3
Crunches [Legs Out/Arms Crossed on Chest] - Photo 4
Crunches [Legs Out/Arms Crossed on Chest] - Photo 5
Crunches [Legs Out/Arms Crossed on Chest] - Photo 6
Crunches [Legs Out/Arms Crossed on Chest] - Photo 7
Crunches [Legs Out/Arms Crossed on Chest] - Photo 8
Crunches [Legs Out/Arms Crossed on Chest] - Photo 9

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Step-by-step instructions

  1. 1

    Lie on your back with your legs extended straight out and your arms reaching forward toward your feet.

  2. 2

    Engage your core and press your lower back gently toward the floor.

  3. 3

    Curl your upper body up, lifting your shoulder blades off the floor while reaching your arms forward.

  4. 4

    Hold briefly at the top, then slowly lower back down.

  5. 5

    Repeat for the prescribed reps.

Notes

Keep your arms parallel to the floor as you crunch — reaching forward rather than upward keeps the focus on the abs. Keep your lower back pressed down throughout.

Muscles worked

Rectus AbdominisHip Flexors
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Crunches [Knees Bent/Hands on Stomach]

Photography by

Kenny Johnson Photography