Sprinter Crunch | Illustrated Exercise Guide

Primary muscles: Abs, obliques
Secondary muscles: Upper back, quads, glutes
Equipment: No equipment
Exercise for the opposite muscles: Bird dogs

SPRINTER CRUNCH INSTRUCTIONS

1. Lie on your back with your legs fully extended and your arms bent and by your sides.
2. Lift your torso off the floor, bend your right leg and bring your right knee close to your left elbow.
3. Slowly return to the starting position, and crunch to the opposite side.
4. Repeat until set is complete.

PROPER FORM AND BREATHING PATTERN

Tighten your core and breathe out as you lift your torso off the floor and crunch to the side. Maintain your back straight at all times and keep your head and neck in a neutral position. Inhale as you slowly lower your body back to the floor.

EXERCISE BENEFITS

The sprinter crunch fully engages your abs and obliques and helps to define and cinch your waist. To get the full benefits of this exercise it’s important that you tighten your core, and that you keep your back straight and stable throughout the exercise.

DEMONSTRATION

SETS AND REPS

Practice doing planks, bicycle crunches and seated knee tucks first. Once your core is strong enough, advance to the sprinter crunch and complete 2 or 3 sets of 15 to 20 repetitions.

CALORIES BURNED

To calculate the number of calories burned doing the sprinter crunch, enter your weight and the duration of the exercise:

RELATED CORE EXERCISES

Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Plank bird dog
Donkey kick twist
Leaning camel
Wall crunch

WORKOUT ROUTINES