We have already seen two variants for this classic abdominal toning exercise, the Classic Crunch, and the Crunch with flexed legs; Today we will add a third variant the Crunch with Hands Outstretched.
The movement itself is similar to the previous ones, but the possibility of extending the hands further increases the strength work on the area to be trained.
Even for the more advanced, they can take a disc with their hands and perform the exercise in this way to add a higher level of effort.
Of course, it is very important to perform this exercise with the proper technique to avoid any type of injury or pain in the lower back.
HOW TO PERFORM THE CRUNCH WITH ARMS EXTENDED?
- Lie on the floor with your back straight and your knees bent, with about a 60-degree angle between your hamstrings and calves.
- Keep your feet flat on the floor and stretch your arms over your head with your palms facing each other. This will be the starting position.
- Contract your upper body forward. At all times, keep your arms aligned with your head, neck, and shoulder. Exhale as they perform this part of the movement and hold the contraction for a second.
- Slowly lower yourself to the starting position while inhaling again.
- Repeat the movement for the recommended number of repetitions based on your training plan and level.
Why is the outstretched arms crunch so effective?
When doing normal crunches, the hands and arms are usually placed behind the head or over the temple to serve as support. However, in this variant the hands are raised while doing the exercise which acts as additional resistance.
Therefore, the abdominals are forced to do all the work and the core has to provide the energy and strength to carry out the movement.
If done correctly, and accompanied by a good diet and aerobic exercise will tone the abdominals much faster. It will also help develop balance and overall stability.
TIPS WHEN CRUNCHING WITH OUTSTRETCHED ARMS
This is a very demanding exercise and you will surely feel like “burning” while doing it. That is why I repeat again, take care of the posture and follow the exercise guide as described above.
The number of abdominal exercises is not as important as how you perform each repetition. Do not arch your back and make sure it is aligned, it is the most basic of the movement. The movement must be controlled, do not rush up and down.
Once you reach the top position, stay up for a moment, and then slowly go back down. Always push each movement with your core body and not your back or arms.
If they perform some kind of impulse with these parts, they will only put more tension on the arms or back and not on the abdominals. So, to avoid impulses.