Crunch (Bench Reverse)

Target Muscles: Rectus abdominis (mainly the lower part), transverse abdominis Starting Position: 1. Lie flat on your back on a bench with your knees bent  over your hips and your ankles touching (as for crunches). 2. Place your arms on the bench along side your body or holding on to the sides of the bench. 3. Press your lower back to  bench. The Movement: 1. Slowly curl your hips off the bench, aiming your knees towards your  chest. Your hips should raise no more than 10 em. 2. Hold for a count of two. 3. Slowly lower your hips to the starting position, maintaining constant  tension in your abdominals. Tips: • This should be a controlled, deliberate movement. Do not jerk, swing  or bounce your hips off the bench; curl one vertebra up at a time. • Do not allow your abdominals to relax at the top of the movement or  while you are uncurling. • Exhale as you contract your abdominals.
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