Crunches

beginnerbody onlyCore (Dynamic)isolation

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

abdominals

Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.
Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.
Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
After the one second contraction, begin to come down slowly again to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

Acuéstate boca arriba con los pies en el suelo o sobre un banco, rodillas a 90 grados. Si usas banco, separa los pies 8-10 cm con los dedos hacia adentro.
Coloca las manos a los lados de la cabeza con los codos adentro. No entrelaces los dedos.
Presionando la espalda baja contra el suelo, comienza a elevar los hombros.
Continúa presionando la espalda baja, contrae los abdominales y exhala. Los hombros deben subir unos 10 cm. En la parte superior, contrae fuerte un segundo. Movimiento lento y controlado.
Tras un segundo, baja lentamente inhalando.
Repite las repeticiones recomendadas.