Leg Crunch:
Vertical Style
When you perform this exercise, you’ll not only be strengthening that rectus abdominis muscle (yep, your abs!), but you’ll also be making your oblique muscles stronger at the same time.
1. Lie on your back on the floor.
2. Extend your legs straight up. Cross your knees. (No, there’s more to this exercise than this — trust me.)
3. Lift your shoulder blades off the floor by contracting your ab muscles. Visualize, while doing this that your chest is leading and reaching towards your feet.
4. Keeping your legs in that fixed position, imagine bringing your navel (yes, that belly button!) in toward your spine just at the top of the movement.
5. Lower your body.
6. Repeat for at least 10 reps and no more than 16.
Extended Arm Crunch
Remember at the beginning of the book, we mentioned that some fitness experts thought the rectus abdominis consisted of two parts: an upper and a lower.
Well those same experts would tell you that this exercise works to strengthen your upper abs. Whether we can make that distinction with this specific muscle is still up for debate. In any case, the Extended Arm Crunch works the abs. Go for it!
1. Lying on a mat face up, extend your arms straight out behind your head.
2. Clasp your hands, keeping the arms next to the ears.
3. Contract those abs while you lift the shoulder blades off the floor.
4. Keep the arms straight. Avoid straining your neck as well. If you feel neck pain at any time during this exercise, take one hand behind the head while keeping the other arm extended.
5. Lower yourself. Repeat for a minimum of 10 reps and a maximum of 16.
Reverse Crunch
If you had upper and lower abs, this particular exercise would help you strengthen your lower abs.
1. Lie on the floor.
2. Place your hands on the floor or behind your head.
3. Bend your knees in toward your chest until they’re bent to 90 degrees, with your feet either together or crossed.
4. Contract the abs so they curl the hips off the floor. Reach your legs up towards the ceiling.
5. Lower your legs.
6. Repeat this for at least 10 and a maximum of 16 reps.
NOTE: This is a very small movement. Try, as much as possible, to use your abs to lift your hips instead of swinging your legs to create the momentum.
The Magic of great abs https://secretsecretsociety.wordpress.com/2011/08/10/abs-shh-youre-about-to-discover-the-secret-life-of-fats/
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