Standing Double Crunch
A challenging core exercise that strengthens your abs and improves balance, all while standing! Great for a quick, effective workout.
The Standing Double Crunch mainly works the core, with help from the back and chest. No equipment needed: it uses just your bodyweight.
Standing Double Crunch Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Boxer Muscle (serratus anterior); Upper Chest (pectoralis major, clavicular head)
Standing Double Crunch Variations and Alternatives
How to do the Standing Double Crunch
Standing Double Crunch (Plyometrics)
Starting Position:
Stand up straight with your feet shoulder-width apart.
Keep your core engaged and your back straight.
Raise both arms straight up overhead, keeping them close to your ears.
Movement Instructions:
From the starting position, bring your knees up toward your chest while simultaneously bringing your elbows down to meet them.
Focus on squeezing your core as you draw your knees and elbows together.
Ensure your feet stay off the ground during the upward movement.
Return to the starting position by lowering your arms and legs back to the original stance.
Repeat the movement in a controlled manner, maintaining your balance and posture throughout.
Tips for Beginners:
Start slow to understand the movement.
Focus on engaging your core muscles for better stability.
If jumping is difficult, you can perform the movement without the plyometric jump by lifting the knees and elbows in a controlled manner without leaving the ground.
Gradually increase speed and intensity as you become more comfortable with the exercise.
Standing Double Crunch FAQs
What muscles does the Standing Double Crunch work?
The Standing Double Crunch mainly works the core, with help from the back and chest. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Standing Double Crunch?
None. The Standing Double Crunch is a bodyweight exercise, so you can do it anywhere.
What are some Standing Double Crunch variations and alternatives?
Similar exercises include the Alternating Double Hand Leg Lift Crunch, Standing Side Hand Crunch, Standing Cross-Over Crunch and Standing Side Hand Up Crunch.
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