How to Do Middle Crunches

Middle Crunches is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Middle Crunches

  1. 01Lie on your back with knees bent and feet flat on the floor, hip-width apart.
  2. 02Position the hands lightly behind the head with the elbows flared wide to the sides.
  3. 03Crunch the torso upward by curling the spine and lifting the shoulder blades two inches off the ground.
  4. 04Pause at the peak of the contraction to maximize abdominal tension.
  5. 05Lower the shoulder blades back to the mat while maintaining a small gap between the chin and chest.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Middle Crunches

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Imagine sliding the ribs down toward the hip bones to maximize the shortening of the rectus abdominis rather than just moving the head.

Same coaching engine used inside the A90 app

05 / FAQ

Middle Crunches questions

What muscles does Middle Crunches work?

Middle Crunches is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Middle Crunches correctly?

Lie on your back with knees bent and feet flat on the floor, hip-width apart. Position the hands lightly behind the head with the elbows flared wide to the sides. Crunch the torso upward by curling the spine and lifting the shoulder blades two inches off the ground. Pause at the peak of the contraction to maximize abdominal tension. Lower the shoulder blades back to the mat while maintaining a small gap between the chin and chest.

What is the A90 coach tip for Middle Crunches?

Imagine sliding the ribs down toward the hip bones to maximize the shortening of the rectus abdominis rather than just moving the head.

Is Middle Crunches suitable for beginners?

Middle Crunches is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Middle Crunches?

No. Middle Crunches is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes middle crunches into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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