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.
Upright Leg Lifts
Description
Since the lower portion of the stomach is such a problematic area for so many people, this is an extremely common lower stomach exercise. The upright leg lift exercise is both easy to do and when done properly, it’s quite effective - done properly being the key words. Unfortunately, people rarely seem to perform the upright leg lift exercise to its full potential. By simply elevating your legs (as most people do), you’re actually targeting your hip flexors more than the abdominals.
Sure, the abs are recruited, but they’re recruited as a movement stabilizer more than anything. To get a more effective abdominal contraction, you’ll need to perform what’s known as a pelvic tilt. As the name indicates, this is accomplished by tilting your pelvis (hip bones) upwards throughout the movement execution. If you combine the pelvic tilt movement with an inhalation (draw your navel in towards your spine), you’ll properly perform what’s known as an “abdominal set”.
Doing this will protect your lower back, activate the deep muscles within the core and it will also ensure that you get the most from each contraction.
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Execution
- Grasp handles with a neutral grip and rest forearms on the padding provided. Perform abdominal set.
- Exhale and elevate your legs while making sure to rotate your pelvis forward. Your lower back should slightly curl off the padding.
- Inhale and lower your legs back down to starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
When performing the upright leg lift exercise, extending your legs throughout motion will increase the difficulty of the movement.
In addition to extending your legs, additional resistance can also be added by placing a medicine ball between your inner thighs.
By rotating the legs to the side (bringing your knees towards your elbows) you can target the oblique muscles (sides).
The upright leg lift exercise can also be performed while lying with your back flat on the mat/floor.