# Tabletop Crunch with Arm Reach

A floor crunch with the legs held in the air, hips and knees bent to 90 degrees, and the arms reaching from overhead toward the feet. Trains the abs through trunk flexion without added load.

- Beginner · Isolation
- Equipment: 
- HD video: https://media.seto.fit/exercises/90-degree-heel-touch/video/male.mp4
- HTML: https://seto.fit/exercises/tabletop-crunch-with-arm-reach/

## Muscles worked

- Abs: 9/10
- Obliques: 5/10

## How to do the Tabletop Crunch with Arm Reach

1. Lie on your back, hips and knees bent to 90 degrees, arms overhead.
2. Exhale and curl your upper body up, reaching your hands towards your feet.
3. Lower slowly, returning your arms overhead between each curl.

### Full technique — 7 steps

1. Lie on your back and lift your legs until your hips and knees are bent to 90 degrees.
2. Extend both arms overhead on the floor beyond your head.
3. Press your lower back into the floor and keep your ribs pulled down.
4. Exhale and curl your head, shoulders, and upper back off the floor.
5. Swing both arms forward and reach your hands past your knees toward your heels.
6. Lower your upper back to the floor under control and return your arms overhead.
7. Keep your legs in the same 90-degree position for every rep.

## Common mistakes

- Swinging arms for momentum
- Pulling the head forward
- Only lifting the neck
- Lower back arching off floor
- Letting legs drop toward the floor

## Form cues

- Exhale on the curl
- Keep ribs down
- Reach toward your toes
- Keep shins quiet

## How much to do

- **Strength**: 3 sets of 10–12 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3 sets of 12–20 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 20–30 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Decline Sit-Up](https://seto.fit/exercises/dumbbell-decline-sit-up/), [Dumbbell Straight Arm Crunch](https://seto.fit/exercises/dumbbell-straight-arm-crunch/)
- **Resistance bands**: [Lying Resistance Band Crunch](https://seto.fit/exercises/lying-resistance-band-crunch/), [Lying Resistance Band Knee Tuck](https://seto.fit/exercises/lying-resistance-band-knee-tuck/)
- **Medicine ball**: [Medicine Ball Toe Touch Crunch](https://seto.fit/exercises/medicine-ball-toe-touch-crunch/), [Medicine Ball Straight Arm Crunch](https://seto.fit/exercises/medicine-ball-straight-arm-crunch/)
- **Suspension trainer**: [Suspension Trainer Hanging Knee Raise](https://seto.fit/exercises/suspension-trainer-hanging-knee-raise/), [Suspension Trainer Hanging Leg Raise](https://seto.fit/exercises/suspension-trainer-hanging-leg-raise/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Ab Wheel Straight Arm Crunch](https://seto.fit/exercises/ab-wheel-straight-arm-crunch/) — 15% of bodyweight
- **This exercise: Tabletop Crunch with Arm Reach — 20% of bodyweight**
- Harder: [Reverse Crunch](https://seto.fit/exercises/reverse-crunch/) — 25% of bodyweight
- Harder: [Ab Wheel Pass Crunch](https://seto.fit/exercises/ab-wheel-crunch/) — 30% of bodyweight

## Quick answers

### What muscles does the Tabletop Crunch with Arm Reach work?

Primary: Abs 9/10. Also works: Obliques 5/10.

### When should I do the Tabletop Crunch with Arm Reach in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

### How many sets and reps of the Tabletop Crunch with Arm Reach?

Strength: 3 sets of 10–12 reps, rest 1 min, 2–3 reps in reserve. Muscle growth: 3 sets of 12–20 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Tabletop Crunch with Arm Reach?

Dumbbells: Dumbbell Decline Sit-Up, Dumbbell Straight Arm Crunch. Resistance bands: Lying Resistance Band Crunch, Lying Resistance Band Knee Tuck. Medicine ball: Medicine Ball Toe Touch Crunch, Medicine Ball Straight Arm Crunch. Suspension trainer: Suspension Trainer Hanging Knee Raise, Suspension Trainer Hanging Leg Raise.

### What is an easier version of the Tabletop Crunch with Arm Reach?

Ab Wheel Straight Arm Crunch (15% of bodyweight).

### What is a harder version of the Tabletop Crunch with Arm Reach?

Reverse Crunch (25% of bodyweight), Ab Wheel Pass Crunch (30% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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