How to Do
How to Do Long Arm Crunches, Arms Extended on Ball With Rotation
The long arm crunches arms extended on ball with rotation should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the long arm crunches arms extended on ball with rotation.
Beginning
Beginning Arms Extended Crunch
1. Exhale as you raise your shoulders off the mat and slowly crunch upward.
2. Maintain a tennis-ball-sized distance between your chin and your chest by focusing on your abdominals. Maintain a straight line between your elbows.
3. Continue crunching, keeping your chin aligned with the centre of your chest and the small of your back to the mat. Maintain a straight line between your elbows and stretch your arms upward. Squeeze your abdominals for 1/2 a second.
Movement
Arms Extended Crunch Movement
1. Start off by laying back on a stability ball. The middle of your back should rest on the stability ball.
2. Your knees will be slightly bent and your feet will be flat on the ground.
3. Keeping both of your arms perfectly straight over your head to the side of your ears, crunch up and rotate with your hips so you go to the side of your leg. The finished movement will be a crunch and rotation.
4. Come back down from the crunch and rotation, except now you will crunch up and rotate the opposite direction.
5. Repeat.
Benefits
Arms Extended Crunch Benefits
Strengthens abdominal muscles.
Another version of the fundamental abdominal crunch is the long arm crunch. You maintain your bottom body motionless while lifting your upper body with this stomach exercise. This will assist tone your stomach by contracting the rectus abdominus muscles.
