Crunch - Hands Overhead

About This Exercise

The Hands Overhead Crunch is a core strengthening exercise that increases abdominal activation by extending the lever arm. This variation is more challenging than a standard crunch, making it effective for building midsection stability and muscular endurance.

1Setup

1. Lie supine on the floor with your knees bent at approximately 90 degrees and feet flat. 2. Extend your arms straight overhead, palms facing each other or lightly crossed. 3. Gently tuck your chin to maintain a neutral cervical spine. This is your starting position.

2Execution

Initiate the movement by engaging your abs to curl your head, neck, and shoulder blades off the floor. Keep your arms in line with your ears, do not swing them forward for momentum. Continue curling until your lower back remains pressed into the floor, then pause briefly at the top. Slowly lower back to the starting position with control. Repeat for the desired repetitions.

Pro Tips

• Focus on pulling your ribcage toward your pelvis, rather than just lifting your head.
• Keep your elbows wide in your peripheral vision to ensure arms stay in line with the head.
• Exhale forcefully as you curl up to enhance core contraction.
• Avoid jerking or using momentum; the movement should be slow and controlled.