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Crunch (Hanging)

Target Muscles: Rectus abdominis (especially the lower part), Hip flexors Starting Position: 1. Hang from a chin up bar, the top frame of a smith machine or anywhere else that your feet will not touch the floor. 2. Your arms should be fully extended and your lower back slightly  arched. The Movement: 1. Never let your legs extend behind your body. 2. Keeping your legs almost straight, exhale and raise them upwards just enough to get a flexion of your entire abdominal region. Ideally they should never come all the way to your hips, or else you lose emphasis on the mid abdominals. 3. Hold for a count of two; then slowly return your legs to the starting  position. Tips: • Do not swing your knees up or use the momentum of your legs - use  the strength of your abdominals to move your hips and legs. • For maximal results, raise your legs to approximately 20 - 30° to the  horizontal. • To make the exercise easier, bend your knees to reduce the  resistance
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