Tuck Crunch

Crunch Recogido

beginnerbody onlyCore (Dynamic)isolation

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

abdominals

To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.
Your legs should be crossed by wrapping one ankle around the other. Slowly elevate your legs up in the air until your thighs are perpendicular to the floor with a slight bend at the knees. Note: Your knees and toes should be parallel to the floor as opposed to the thighs.
Move your arms from the floor and cross them so they are resting on your chest. This is the starting position.
While keeping your lower back pressed against the floor, slowly lift your torso. Remember to exhale while perform this part of the exercise.
Slowly begin to lower your torso back down to the starting position while inhaling.
Repeat for the recommended amount of repetitions.

Acuéstate boca arriba con los brazos a los lados y las palmas abajo.
Cruza las piernas envolviendo un tobillo con el otro. Eleva lentamente las piernas con los muslos perpendiculares al suelo y ligera flexión en las rodillas.
Cruza los brazos sobre el pecho. Esta es la posición inicial.
Manteniendo la espalda baja en el suelo, eleva lentamente el torso. Exhala.
Baja lentamente inhalando.
Repite las repeticiones recomendadas.