Tabletop Crunch with Arm Reach — how to, muscles worked, alternatives

How to do the Tabletop Crunch with Arm Reach

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

Full technique — 7 steps

Lie on your back and lift your legs until your hips and knees are bent to 90 degrees.
Extend both arms overhead on the floor beyond your head.
Press your lower back into the floor and keep your ribs pulled down.
Exhale and curl your head, shoulders, and upper back off the floor.
Swing both arms forward and reach your hands past your knees toward your heels.
Lower your upper back to the floor under control and return your arms overhead.
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

Substitutes by equipment

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

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 15% of bodyweight
This exercise Tabletop Crunch with Arm Reach 20% of bodyweight
Harder Reverse Crunch 25% of bodyweight
Harder Ab Wheel Pass Crunch 30% of bodyweight

Too hard for now? Start with the Ab Wheel Straight Arm Crunch.

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.