Round and Arch Ab Crunch on Flat Bench
Combines spinal flexion and extension on a bench to build ab control through a fuller range of motion
Core & AbsIntermediateStrengthFlexion
At a glance
| Muscles worked | Primary: Abs |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Flexion |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Lie on your back on a flat bench with knees bent and feet planted
- Step 2: Round your spine and crunch your ribs toward your hips
- Step 3: Pause briefly at the top of the crunch
- Step 4: Slowly arch your back to extend through the bench
- Step 5: Return to the rounded position and repeat
Equipment
- Flat bench optional
Coaching tips
Benefits
Combines spinal flexion and extension on a bench to build ab control through a fuller range of motion
Common mistakes
Moving too quickly between rounding and arching instead of controlling each phase
Make it harder
Add a light weight plate across the chest
Make it easier
Reduce the arch range and focus mainly on the rounding crunch
Breathing
Exhale rounding into the crunch, inhale arching back
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.