Month: August 2009

Weighted Reverse Crunch

by

[yahoo 21020631]

Instructions

Preparation

  1. Place a dumbbell in between your feet
  2. Lie on your back with no tension in your neck
  3. Raise your legs, bending at the knees, until your thighs are at a 90-degree angle to the floor and your chins are parallel to the floor

Execution

Using your lower abs and with control, lift your hips off the floor and towards you chest. Hold for one second.

Return

With control, slowly lower your hips back to the starting position.

Repeat

X Crunch

by

[yahoo 21020621]

Instructions

Preparation

  1. Lie on your back with no tension in your neck
  2. Extend you arms and legs out at an angle so that your body forms an “X”

Execution

Using mostly your abs, lift your extended legs and arm off the floor. Hold for one second.

Return

With control, slowly lower your arms and legs back to the starting position.

Repeat