Crunches
Thursday, December 30, 2010
, Posted by the InCrediBLe at 10:27 PM
1. Lie flat on your back and place your calves on a flat bench seat.
Your hamstrings should be perpendicular to the floor.
2. Place your hands behind your head with fingers interlaced together.
3. Perform the following movements simultaneously:
· Pull your hips from the floor using your lower abdominal muscles.
· Raise your shoulders and back from the floor using your upper abdominal muscles
· Force your shoulders in moving them toward your hips
· exhale hard
4. Hold the contracted position for a slow count of 1-3seconds.
5. Keep repeating this movement for stated reps.
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