Bent-Knee Crunch Abduction with Arm Through
Sculpt your core! This challenging crunch variation targets your abs with abduction & arm movements for a total-body burn.
The Bent-Knee Crunch Abduction with Arm Through mainly works the core, with help from the back. No equipment needed: it uses just your bodyweight.
Bent-Knee Crunch Abduction with Arm Through Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Deep Core (transverse abdominis); Boxer Muscle (serratus anterior)
Bent-Knee Crunch Abduction with Arm Through Variations and Alternatives
How to do the Bent-Knee Crunch Abduction with Arm Through
Bent Knee Abduction Crunch With Arms Through
Equipment: None required, but a yoga mat may provide comfort.
Positioning:
Begin by lying flat on your back on a mat. Ensure your back is supported and comfortable.
Bend your knees and bring your feet towards your glutes, placing your feet flat on the floor.
Lift your legs off the ground, creating a 90-degree angle at your knees. Your thighs should be perpendicular to the floor.
Extend your arms out to the sides, and then bring them in front of you with elbows slightly bent, ready to engage during the crunch.
Movement:
Engage your core by pulling your belly button towards your spine.
As you exhale, crunch upward, bringing your chest towards your knees while simultaneously lowering your arms between your legs.
Keep your legs stable in the bent position; do not lower them to the ground.
Inhale as you lower back down to the starting position in a controlled manner.
Repeat the movement for your desired number of repetitions, focusing on maintaining tension in your core and avoiding strain in your neck.
Tips:
Ensure your chin is tucked slightly towards your chest to protect your neck.
Move slowly and with control to maximize effectiveness and minimize the risk of injury.
Progressively increase repetitions as you become more comfortable with the movement.
Bent-Knee Crunch Abduction with Arm Through FAQs
What muscles does the Bent-Knee Crunch Abduction with Arm Through work?
The Bent-Knee Crunch Abduction with Arm Through mainly works the core, with help from the back. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Bent-Knee Crunch Abduction with Arm Through?
None. The Bent-Knee Crunch Abduction with Arm Through is a bodyweight exercise, so you can do it anywhere.
What are some Bent-Knee Crunch Abduction with Arm Through variations and alternatives?
Similar exercises include the 90-Degree Single Knee Crunch, Arms-Up Full Sit-Up, Atomic Sit-Up and Bicycle V-Up.
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