V-Crunch
Description
This exercise, which can be done anywhere, is very effective because it simultaneously trains both the upper and lower regions of the abdominals. Since the movement requires the trainee to stabilize themselves, the deep intrinsic muscles within the core are recruited. Also, remember to perform an abdominal set prior to execution.
Execution
- While seated in an upright position on either the floor, a mat or a flat bench, bend your legs and slightly lean back. You should feel a contraction within the abdominals.
- While keeping knees slightly bent, elevate heels a few inches off the ground/bench.
- Exhale and simultaneously draw your knees and chest towards each other.
- Inhale and at a controlled speed, lower back to the position mentioned in step 2.
- Repeat until the desired number of repetitions are completed.
Variations
To increase the difficulty of the exercise, you can replace the stable surface of the floor/bench with an unstable surface such as a bosu balance trainer.
Crunches
Description
The stomach crunch exercise is perhaps the most popular of all the abdominal toning movements. It seems as though the less a person knows about health & fitness, the more likely they are to view the exercise as being the ticket to a six-pack. Well, it’s been said before and I’ll say it again - crunches will not flatten your stomach. In order to have visible abdominals, you need to have a low level of body fat. This is accomplished through proper nutrition and an appropriate training program as a whole. In terms of exercises, believe it or not, deadlifts, power cleans and pretty much any multi-joint/compound movement will be more effective than crunches when it comes to shedding unwanted body fat. However, what crunches WILL do is strengthen and develop the abdominals so once you get those body fat levels down, your abs will look that much more impressive.
A couple key points
- If you can avoid it, don’t anchor your feet
- Perform an abdominal set prior to execution
- Don’t pull on your neck
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Execution
- Lie on your back and bend your knees to a 45 degree angle. Your heels should be in contact with the ground.
- Cross your arms over your chest so that your fingertips are touching the front of your shoulders.
- Perform an “abdominal set” by inhaling and slightly rotating the pelvis forward.
- Exhale, elevate and curl your upper body towards your thighs.
- Inhale and lower back down slowly. The back of your shoulders should not make contact with the floor in between repetitions.
- Repeat until the desired number of repetitions are completed.