Crunch - Iso Raised Leg Crossed Arm

Recommendations: 2-3 Sets, 10-15 Reps, 20-25 Wght

★★★★☆

Intermediate Abdominals Strength Smith Machine Gym

Purpose: Crunch exercises strengthen the upper abdominal muscles.

Benefits: Crunch exercises will give you a well-defined mid-section.

Lie on an exercise mat on the floor with your lower back pressed against the mat in a Smith Machine. Place your feet on the bar (positioned at a low point) and your knees at 90 degrees. Cross your arms on your chest. This is the starting position. Slowly raise your shoulders and upper back by contracting your abs (about 30 degrees). Exhale during this movement. 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.