Bent Knee Abduction Crunch With Arms Through
Bent Knee Abduction Crunch With Arms Through Exercise Description
The Bent Knee Abduction Crunch with Arms Through is a floor-based trunk flexion exercise that targets the rectus abdominis, with assistance from the internal and external obliques. With hips and knees flexed and the knees gently separated, you establish a stable base while creating a clear path to reach the arms through the thighs. The reach cues a controlled “ribs toward pelvis” curl that lifts the shoulder blades from the floor without pulling on the head or relying on hip flexion. The goal is a small, precise range that keeps the lumbar spine in light contact with the floor and the pelvis steady in a slight posterior tilt. A neutral neck position and smooth breathing—exhaling during the curl and inhaling on the return—support effective abdominal engagement and consistent movement quality.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: External Obliques, Internal Obliques
- Stabilizing Muscles: Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Single-joint
- Muscle Location: Stomach
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Female
How To Do The Bent Knee Abduction Crunch With Arms Through Exercise
‘- Lie supine with knees bent ~90°, feet on the floor, and knees gently abducted (slightly wider than hip-width).
– Establish a slight posterior pelvic tilt so your lower back lightly contacts the floor; draw ribs down.
– Extend both arms straight between the thighs, palms facing each other; relax shoulders away from ears.
– Inhale to prepare; lightly brace the abdominal wall.
– Exhale as you curl the head, upper back, and shoulder blades off the floor by bringing ribs toward pelvis.
– Reach the arms forward between the thighs; keep elbows soft and avoid swinging for momentum.
– Maintain a neutral neck (small chin nod, gaze between knees); do not pull on the head.
– Pause briefly when shoulder blades clear the floor while the low back remains down.
– Inhale to lower with control until the shoulder blades return to the floor; pelvis stays stable.
– Throughout, keep feet grounded, avoid flaring the ribs, and keep the movement slow and precise.
Bent Knee Abduction Crunch With Arms Through Tips
‘- Set knees slightly wider than hip-width so the thighs create a clear path for the arms.
– Maintain a slight posterior pelvic tilt so your lower back stays in light contact with the floor.
– Draw the ribs down and think “ribs toward pelvis” to drive the curl instead of using the hips.
– Keep both arms extended straight between the thighs with palms facing each other and shoulders relaxed away from the ears.
– Inhale to prepare with a light abdominal brace before each curl.
– Exhale as you curl the head, upper back, and shoulder blades off the floor.
– Reach the arms forward between the thighs with soft elbows, avoiding any swinging for momentum.
– Keep a neutral neck with a small chin nod and gaze between the knees; do not pull on the head.
– Only curl high enough for the shoulder blades to clear the floor while the low back stays down and the pelvis remains steady.
– Keep the feet grounded, avoid flaring the ribs, and move slowly and precisely on both the lift and the return.
Bent Knee Abduction Crunch With Arms Through Beginner Introduction
The Bent Knee Abduction Crunch with Arms Through is a floor-based core move that emphasizes careful spinal curling rather than large, sweeping motion. With the legs folded and slightly parted, the body forms a steady base so the arms can glide through the thighs while the upper body gently rounds. The main effort centers on the abs, with extra help from the side abs, creating a compact, controlled lift of the upper torso away from the ground.
This exercise highlights precision over height. The lower back remains close to the floor while the upper spine curves, so the work stays in the midsection instead of shifting into the hips or neck. A natural head and neck position, along with smooth, timed breathing as the torso rises and returns, supports consistent engagement through the core. The result is a small but deliberate crunch pattern that emphasizes quality of movement, alignment, and steady tension through the front and sides of the waist.