Vertical Leg Crunch s282l

VERTICAL LEG CRUNCH A VARIATION 1. LIE

OF THE COMMON KNOWN CRUNCH.

ON YOUR BACK ON A FLAT SURFACE.Â

YOU

CAN USE A MAT TO SERVE AS A CUSHION FOR

YOUR SPINE. 2. PUT YOUR HANDS BEHIND THE HEAD BUT DO NOT PULL YOUR HEAD. 3. LIFT YOUR LEGS UP INTO THE AIR WITH YOUR ANKLES AND KNEES SLIGHTLY CROSSED. 4. CONTRACT YOUR ABS AND LIFT YOUR SHOULDERS, UPPER BACK AND HEAD ON A 30 DEGREE ANGLE.

LONG ARM CRUNCH 1. LIE ON THE FLOOR, KNEES BENT AND YOUR FEET FLAT ON THE SURFACE. 2. EXTEND YOUR ARMS BACK ON THE FLOOR, LIKE YOU DO WHEN REACHING ABOVE YOUR HEAD. 3. START CONTRACTING YOUR ABS SLOWLY, LIFTING YOUR HEAD AND UPPER BACK FORM THE FLOOR A 30 DEGREE ANGLE. Â HOLD. 4. LOWER BACK AND REPEAT FOR A SET.

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REVERSE CRUNCH 1. LIE ON YOUR BACK; USE SOMETHING LIKE A TOWEL TO CUSHION YOUR SPINE. 2. PUT ARMS AT YOUR SIDES, PALM FACING TO THE SKY. 3. PUT YOUR LEGS IN THE AIR WITH YOUR KNEES BENT PARALLEL TO THE FLOOR, AND YOUR HIPS PERPENDICULAR. 4. EXTEND YOUR LEGS AND CONTRACT YOUR ABS SO YOUR HIPS LIFT OFF THE FLOOR. 5. HOLD THIS POSITION AND WITH ABSOLUTE CONTROL AND A SLOW PACE BRING YOUR HIPS BACK THE FLOOR AND TO THE STARTING POSITION HTTP://WWW.OAS.ORG/CDCM_TRAIN/COURSES/COURSE4/CHAP_8.PDF

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