Abdominal (Page 2 of 3)

Crunch – Upper Abdominal Area

1. Lie flat on your back and place your legs over a flat bench so that your thighs are perpendicular to the floor.
2. Cross your hands on your chest.
3. Take a deep breath and then exhale as you slowly curl your body up, lifting your head first, then your shoulders and upper torso.
4. Focus on your abdominals during the movement. Raise yourself high enough to lift your upper body one-third of the way to your knees. Return to starting position and repeat movement.

Serratus Crunch – Upper Abdominal Area and Intercostals

1. Lie flat on your back.
2. Wrap your legs around a flat exercise bench, placing your right leg over the bench and your left leg under the bench while crossing your legs at the ankles.
3. Put your hands behind your neck.
4. Raise yourself up on your right side by lifting your shoulders and torso until you feel an intense contraction in your waist.
5. Return to starting position and repeat movement.
6. Reverse the movement for your left side.

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