Smart Workout Diary

Crunch with Hands Overhead

The overhead crunch is a bodyweight abdominal exercise performed lying on the back with the arms extended overhead. It primarily targets the upper abdominal muscles while requiring controlled trunk flexion and core stability. It can support core strength and abdominal endurance.

Demonstration

Crunch with Hands Overhead — demonstration 1
Crunch with Hands Overhead — demonstration 2

Instructions

  1. Set up: Lie face up with your knees bent, feet flat on the floor about hip-width apart, and your lower back in a comfortable neutral position.
  2. Position the arms: Extend both arms straight overhead so they rest near the floor beside your ears. Keep your neck long and shoulders relaxed.
  3. Crunch up: Exhale and tighten your abdominal muscles to lift your head, shoulders, and upper back a short distance from the floor. Keep the arms extended and move the rib cage toward the pelvis.
  4. Lower with control: Inhale as you slowly return your shoulders to the floor without dropping them or pulling with the neck.
  5. Repeat: Use a smooth, controlled range of motion. Stop if the movement causes sharp discomfort in the neck or lower back.
Muscle Group
Upper Abs
Type
Strength
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the neck relaxed: Let the abdominal muscles lift the torso; do not tuck the chin hard or lead with the head.
  2. Move from the ribs: Think of drawing the ribs toward the pelvis rather than sitting all the way up.
  3. Control the tempo: Avoid swinging the arms or using momentum, especially during the lowering phase.
Exercise library