Long Arm Crunch

The Long Arm Crunch, the Reverse Crunch, and the Full Vertical Crunch all have something in common besides the fact that they are used to tone the core and work off stomach fat. According to a recent study, they all belong in the most effective ab exercise category. The Long Arm Crunch is actually number six, and it’s often teamed up with the other core training exercises in this category, as well as others. This exercise works the rectus abdominis, as well as the external and internal oblique muscles. That said, it’s usually a good idea to master the form of the basic crunch before moving on to more challenging moves like this one.

This is especially true with the Long Arm Crunch, which is, as its name states, a long armed version of the basic crunch. The difference between this exercise and the more basic one is that the individual straightens out their arms behind their head so that they get a longer line of leverage, so it’s harder to do and far more challenging to the individual and their abs. Also, since it works the rectus abdominis, it tones and strengthens the upper part of the core, but in general the whole core will be worked, the upper abs will just get some special attention along with the oblique muscles.

So once you have the basic crunch under your belt understanding how to do this one isn’t that hard, you just need to pay attention to your form. Get out your workout mat, if you have one, and then lie down on your back with your knees bent and your feet flat on the floor. Stretch your arms over your head and clasp your hands together, making sure that your arms are positioned close to your head. Now you’re ready to begin.

Making sure that your knees and feet stay in the proper position, contract your abs, and begin lifting your shoulder blades up off of your mat, or the floor if you don’t have a mat. Then move back down into the starting position, and repeat the move. Most often trainers suggest doing one to three sets, consisting of 12 to 16 reps each. This exercise can be a good addition to a stomach fat workout, and as we mentioned above, it’s most often done with other kinds of crunches, but you can also use Pilates based moves, like the Half Curl, and machine based ones like the Cable Crunch.