The overhead crunch is a variation of the traditional crunch that increases the challenge to your core by extending your arms overhead. This position creates a longer lever and requires more abdominal engagement to perform the movement properly.
Step by step guide:
- Lie on your back with knees bent, feet flat on floor
- Extend arms overhead, keeping them in line with your ears
- Keep lower back pressed against the floor
- Engage core muscles
- Lift shoulders and upper back off the ground
- Keep arms straight and parallel to the ground
- Curl up as high as possible while maintaining form
- Lower back down with control
- Perform 12-15 repetitions for 3 sets
Tips
Keep movements slow and controlled. Focus on using abdominal muscles, not momentum. Maintain contact between lower back and floor. Keep arms straight but not locked. Breathe steadily throughout movement.
Benefits
Increases core strength and stability. Enhances upper abdominal development. Improves mind-muscle connection. Challenges balance and coordination. Develops stronger overall core control.
Prevention
Avoid if experiencing neck strain. Don’t pull with arms or lift head with hands. Stop if feeling lower back discomfort. Keep chin slightly tucked to protect neck. Start with regular crunches if needed.
