Sky Crunches (How To, Benefits & Alternatives)
Sky Crunches are a focused core exercise that targets the upper abs by combining a crunch with an upward reach. The movement emphasizes lifting through the abs rather than the neck or shoulders, making it a great option for isolating the rectus abdominis.
It’s a simple, effective way to add variety and challenge to your ab routine with just bodyweight.
Primary Muscles Worked: Rectus Abdominis (Upper Abs)
Secondary Muscles Worked: Obliques, Hip Flexors
Equipment Needed: None
How To Do Sky Crunches
Step-by-Step Instructions
- Set-Up:
- Lie flat on your back with your legs straight on the floor.
- Extend your arms straight up toward the ceiling with palms facing down.
- Press your lower back into the floor and engage your core.
- Execution:
- Contract your abs to lift your head, shoulders, and upper back off the floor, reaching your hands straight up toward the sky.
- Keep your arms extended and avoid pulling on your neck or swinging your arms.
- Pause briefly at the top, then slowly lower back down to the starting position with control.
- Tips for Proper Form:
- Focus on lifting up, not forward—reach toward the ceiling, not your midsection.
- Keep the lower back in contact with the floor throughout the movement.
Key Benefits
- Isolates and strengthens the upper abdominal muscles.
- Builds mind-muscle connection through focused, controlled movement.
- Can be done anywhere, no equipment needed.
Modifications and Variations
- Easier Option: Support your head lightly with your hands and perform a basic crunch.
- Harder Option: Hold a light weight, medicine ball, or plate in your hands as you reach upward.
Common Mistakes
- Leading with the Neck: Keep your neck relaxed and move from the abs.
- Using Momentum: Reach slowly and deliberately for better core activation.
- Arching the Lower Back: Keep your spine neutral and abs engaged to stay flat.
Reps and Sets Recommendations
- For Beginners: 3 sets of 12–15 reps with bodyweight.
- For Core Endurance: 3–4 sets of 15–20 reps with short rest between sets.
- With Resistance: 3 sets of 10–12 reps holding a light weight or med ball.
Sky Crunch Variations
What to change your workout up just a bit. Here are a couple of Sky Crunch variations:
Weighted Sky Crunches
If Sky Crunches start to become too easy, you can ramp up the difficulty by holding onto a weight.
You can hold a dumbbell or a plate to add some extra resistance to your Sky Crunches.
Alternating Sky Crunch
Instead of reaching up to an imaginary object straight above you, alternate reaching towards two invisible points – one above each shoulder. This reaching side to side movement will incorporate the obliques more.
Sky Crunch Alternatives
If you can’t do crunches, for whatever reason, or you’re just wanting a different ab exercise option – here are a couple Sky Crunch alternatives:
Seated Crunches
If getting down onto the ground is a bit of an issue, you can try Seated Crunches.
For seated crunches, sit down on the edge of a bench with knees and feet close together. Crunch by lifting your knees up towards your chest. Use your hands on the bench for support if necessary.
Toe Touches
Toe Touches are basically the exact same movement as a Sky Crunch, but are done with both feet straight up in the air as opposed to lying on the ground.
Start with your legs vertical and then crunch up, reaching your hands towards the toes.
More Links and Info
Sky Crunches are a great core exercise and I like to incorporate them both into the warm-up at lower volumes and at the end of workouts in higher volumes and usually combined with at least one or two other core exercises.
They’re one of those unique exercises that are both very beginner-friendly, yet still highly effective and used by elite-level athletes as well. If you’re looking for more Core Exercises slide over to the Horton Barbell Exercise Library where you’ll find more exercises to incinerate your abs – all with step-by-step instructions and all for free.
