Crunch (BowFlex Standard)

Spinal Flexion Muscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus) and the side abs (obliques). Pulley position: None. Starting position: • Lie face up on the bench with feet near the Power Rods®. • Your lower back can start out flat or in a normal arch, knees and hips are bent with your feet either on the bench, resting on the lat tower, or held in space. • Fold your arms across your chest. Motion: • Tighten your abs and curl only your torso, slowly moving your ribs toward your hips. Move as far as you can without moving the hips or neck. • Slowly reverse the motion returning to the starting position, without relaxing. Key points: • Allow exhalation up and inhalation down, don’t exaggerate it. • Do not lift your head/chin. Your head should follow the rib motion not lead, allowing you to maintain normal neck posture. • Tighten your abdominals throughout the entire exercise range of motion. Do not let your abs relax until the set is over. • MOVING SLOWLY to eliminate momentum is critical. • This exercise will NOT spot-reduce fat!
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