Reach-Up Crunch

oec:reach-up-crunch

A bodyweight core exercise where the upper torso curls off the floor while reaching the arms vertically toward the ceiling.

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Also called: Reach Up, Reach-Up, Ceiling Reach Crunch, Vertical Reach Crunch, Reach ups

How to do it

Lie flat on your back on a mat with your knees bent and feet flat on the floor hip-width apart.
Extend your arms straight up toward the ceiling perpendicular to the floor, palms facing forward or toward each other.

Engage your abdominals and press your lower back gently toward the floor.
Exhale and curl your head, neck, and shoulder blades off the floor, reaching your fingertips vertically toward the ceiling.
Pause briefly at the peak of the contraction, maintaining arm elevation without swinging.
Inhale as you slowly lower your shoulder blades and upper back to the starting position under control.

Exhale forcefully as you curl up and reach toward the ceiling; inhale as you slowly return to the floor.

Reaching forward toward the knees rather than vertically toward the ceiling.: Fix your gaze straight up and aim your fingertips directly overhead to keep tension on the upper abdominals.
Tucking the chin aggressively and straining the neck muscles.: Maintain a fist-sized distance between your chin and chest throughout the movement.
Bouncing off the floor and using momentum between repetitions.: Lower slowly under control and come to a brief stop before initiating the next repetition.

Individuals with acute lumbar disc pathology or neck discomfort should limit spinal flexion depth.

This record: CC-BY-SA-4.0.