Crunch - Flat Flutter Kick
Recommendations: 2-3 Sets, 15-25 Reps
★★★★☆
Intermediate Abdominals Strength Body Only Gym Home
Purpose: Crunch exercises strengthen the upper abdominal muscles.
Benefits: Crunch exercises will give you a well-defined mid-section.
Lie on an exercise mat with your lower back pressed against the floor. Place your hands lightly against the sides of your head or across your chest. Straighten your legs in front of you. This is the starting position. Slowly raise your shoulders and upper back off the ground (about 30 degrees). Exhale during this movement. Bring your right knee to your chest. Hold this position for 2-3 seconds. Slowly return to the starting position. Inhale during this movement. Slowly raise your shoulders and upper back off the ground (about 30 degrees). Exhale during this movement. Bring your left knee to your chest. Hold this position for 2-3 seconds. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
The abs can be divided into the abdominals themselves and the obliques. The obliques are the outer abs and are used in twisting movements. For the sake of exercising, the abdominals are sometimes divided into upper abs and lower abs (this is not a technical division but something for exercising). Both upper and lower abs are used in straight line ab exercises while the upper abs are also involved in twisting movements.
Step 1
Lie on your back on the floor with your hands against the side of your head, legs straight.
Lie on an exercise mat with your lower back pressed against the floor. Place your hands lightly against the sides of your head or across your chest. Straighten your legs in front of you. This is the starting position.
Step 2
Slowly raise your shoulders and upper back about 30 degrees from the floor. Bring your right knee to your chest. Pause.
Slowly raise your shoulders and upper back off the ground (about 30 degrees). Bring your right knee to your chest. Exhale during this movement. Hold this position for 2-3 seconds.
Step 3
Return to the starting position.
Slowly return to the starting position. Inhale during this movement. Lie on an exercise mat with your lower back pressed against the floor. Place your hands lightly against the sides of your head. Place your feet flat on the floor, your knees at a 90 degree angle.
Step 4
Slowly raise your shoulders and upper back about 30 degrees from the floor. Bring your left knee to your chest. Pause.
Slowly raise your shoulders and upper back off the ground (about 30 degrees). Bring your left knee to your chest. Exhale during this movement. Hold this position for 2-3 seconds.
Step 5
Return to the starting position.
Slowly return to the starting position. Inhale during this movement. Lie on an exercise mat with your lower back pressed against the floor. Place your hands lightly against the sides of your head. Place your feet flat on the floor, your knees at a 90 degree angle.