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This is a sit-up movement that works the abs instead of the hip flexors.
It will work all the muscles in your midsection in one exercise.
The standard Crunch only addresses part of the function of the abdominals.
This exercise targets the flexed (arched back) range of motion of the abs.
*Lie on your back on the floor.
Roll up a towel or mat and slip it underneath your lower back,
just above the waistband (the size of the towel affects your
body position during this movement - use a fairly large towel).
*Your knees should be bent about 90 degrees.
Keep your feet close together and knees wide apart.
This prevents the hip flexors from having a direct line of pull,
helping to minimize their involvement.
*Do not anchor your feet or have someone hold them down.
This automatically activates the hip flexors.
You will get the most out of this exercise by minimizing their involvement.
*The difficulty of this exercise depends on where you hold your hands.
The hardest position is above your head at arms-length, then beside
your head, then across your chest, then straight down between
your legs or at your sides. Start with the easiest first then progress
to the other positions as you get stronger.
You are now ready to crunch.
*Keeping your torso straight and stiff, start the sit-up by tightening
your lower abs.
*As you continue up, imagine trying to push your face up against
the ceiling (think up, not around).
*When you reach about 25 to 30 degrees above horizontal,
hold for a second and squeeze hard.
*Keep your back in contact with the towel at all times
and always maintain tension in the abs.
*Lower yourself down slowly and under control.
Do not just drop back to the groun.
The negative portion of the crunch is extremely effective.
Tricks:
1. Hand position drop set:
When you get stronger at these,
start with your hands over your head.
When you fail with that, continue with your hands beside your head.
Then continue with hands across the chest, then hands at your
sides or between your legs to finish. It is a merciless drop set.
2. Working the sides:
To work the sides more during this movement,
come up to 25 degrees then do a twisting crunch over to the side.
Don't do it on the way up, just after you are up to about 25 degrees.
3. Breathe at the top:
Try holding the contraction at the top
and breathing in and out a few times. This will really force your abs to contract.
For more info, download Abdominal Sit Ups, a free ebook.
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