---
title: "Middle Crunches"
description: "Lie on your back with your legs extended straight on the floor and your arms straight by your sides, palms facing the floor."
locale: en
slug: middle-crunches
url: "https://hi.fitness/exercises/middle-crunches"
primaryMuscle: "Core"
secondaryMuscles: ["Lats","Lower Back","Quads"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/5f92b78b-middle-crunches.mp4"
updatedAt: 2026-09-14T20:59:30+00:00
---
# Middle Crunches

Lie on your back with your legs extended straight on the floor and your arms straight by your sides, palms facing the floor.

## How to do it

1. Lie on your back with your legs extended straight on the floor and your arms straight by your sides, palms facing the floor.
2. Curl your abdomen, raising your upper back off the floor, while simultaneously lifting your legs straight up towards the ceiling and raise your arms towards your feet.
3. Just before your hands and feet touch, lower your upper back, legs and arms back to the starting position with control.
4. Repeat for the desired number of repetitions.

## Form tips

- Exhale as you lift your upper back, legs and arms up, and inhale as you lower them back down.
- Keep your legs as straight as possible for maximum abdominal activation.
- Focus on engaging your abdominal muscles throughout the movement.

## Similar exercises

- [Russian Twist Weighted Ball](https://hi.fitness/exercises/russian-twist-weighted-ball) - Core · Medicine ball
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- [Resistance Band Upper Body Dead Bug](https://hi.fitness/exercises/resistance-band-upper-body-dead-bug) - Core · Resistance band
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