Animated GIF · Available via API
gif_boxCrunch (hands Overhead)
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fitness_center Equipment
Body WeightCategory
cardio
Mechanic
isolation
Cal/min
9.8
Force
push
Crunch (hands Overhead) is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Hip Flexors.
list_alt Step-by-Step Instructions
Lie flat on your back with your knees bent and feet flat on the ground.
Extend your arms straight above your head.
Engaging your abs, lift your upper body off the ground, curling forward towards your knees.
Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
Repeat for the desired number of repetitions.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Abs — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Flaring the elbows too wide or letting the hips sag/pike, which shifts load off Abs and stresses the shoulder joint.
Rushing through reps using momentum rather than controlling both the lifting and lowering phase, which is especially important since there's no external load to force good tempo.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
Crunch (hands Overhead) is classified as a Beginner cardio exercise, so beginners and anyone new to training Waist can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on cardio training and pairs naturally with other Waist movements in a balanced routine.
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