Crab Crunch
This bodyweight exercise targets the rectus abdominis and hip flexors by combining a reverse crunch with a static crab hold. It builds core stability while challenging shoulder and wrist mobility.
HOW TO DO IT
- Sit on the floor with knees bent and hands placed behind you, fingers pointing forward.
- Lift your hips off the ground until your torso and thighs form a flat table shape.
- Tuck your knees toward your chest while keeping your hips elevated.
- Extend your legs back out to the starting crab position without touching the floor.
- Repeat the tucking motion for the desired number of repetitions.
COMMON MISTAKES
- Dropping the hips to the floor between repetitions.
- Flaring the ribcage instead of rounding the spine.
- Bending the elbows excessively during the hold.
- Rushing the movement and losing tension in the core.
TIPS
- Keep your gaze fixed on your toes to maintain neck alignment.
- Push firmly through your palms to relieve pressure on the wrists.
- Exhale sharply as you pull your knees inward to maximize abdominal contraction.
SAFETY
- Avoid this movement if you have current wrist or shoulder injuries due to the extended load.
- Stop immediately if you feel sharp pain in the lower back.
VARIATIONS
- Reverse Crunch
- Tabletop Hold
- Spiderman Crunch
- Hollow Body Rock
DETAILS
- Muscles
- Abdominals
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
SIMILAR EXERCISES
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