Abs & core
Starfish Crunches
You lie stretched out like a starfish, then lift one straight leg and crunch up to reach toward it, switching legs each rep. It works your abs from fully stretched to fully crunched.
- Works
- Core, hip flexors, obliques
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Lie on your back on a mat with your legs straight and your arms reaching overhead in a wide V, like a starfish.
- 2Press your lower back into the floor and brace your abs.
- 3Lift one straight leg toward the ceiling as you crunch your head and shoulders up, reaching toward that foot.
- 4Lower back to the starfish with control, then lift the other leg.
Cues
- Lower back stays pressed into the mat.
- Reach for your shin or your toes, wherever you get to.
- Breathe out as you crunch up.
Common mistakes
- Lower back arching as you lower. Slow the way down and keep your back pressed into the mat. If it still lifts, bend the leg on the floor and plant that foot.
- Pulling with your neck. Let your arms reach and your abs lift. Keep a fist of space between your chin and chest.
- Flopping back down. Lower with control so your abs keep working on the way down too.
Easier
Bend the leg that stays down and plant the foot, and keep a soft bend in the leg you lift.
Harder
Keep your head, shoulders and bottom leg hovering just off the mat between reps, as long as your lower back stays down.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What is a starfish crunch?
An ab move where you lie spread out like a starfish, then lift one leg and crunch up to reach toward it, switching sides every rep. Starting from fully stretched out makes your abs work through a long range.
