About The Exercise

This is a unique exercise that targets the abdominal region through multiple movements. The regular crunch motion will target the upper portion of the abs while the pelvic tilt & leg raise will target the lower. The key to the effectiveness of this exercise is that you rotate your hips enough to draw your buttocks slightly off the floor. As mentioned in our abdominal training article, this pelvic tilt motion is a must if you’re trying to target your lower abs. If not utilized, the bulk of the demand will be placed upon the hip flexors rather than the abs. Another benefit to this exercise is that it allows for resistance to be added.

Exercise Video

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Exercise Instructions

1. While in an upright seated position, place an appropriately weighted medicine ball between the inner thighs and cross the feet.
2. Grasp another appropriately weighted medicine ball with the hands and lie back with legs flexed at a 90 degree angle.
3. Exhale and while keeping arms extended with the MB in hands, simultaneously perform a crunch motion that draws the elbows towards the knees. Squeeze at the peak of the motion for an optimal abdominal contraction.
4. Inhale and lower both arms and legs back to starting position at a controlled speed.
   Note: Stop just shy of the heels and hands touching the ground.
5. Repeat until desired number of repetitions are completed.

Exercise Variations

The exercise can be performed without putting a medicine ball between your thighs. For this version to be at its most effective, you’ll want to keep your legs straight as they’re raised and you’ll want to touch the medicine ball that’s in your hands to your shins.