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Abdominal Crunch Workout To fully work the abdominals, position the body correctly in the proper starting position: Starting Position Bottoms of the feet together, with heels pulled toward the buttocks. In this position, allow the knees to drop out and away from each other, but don't force them. With elbows and hands together in a fist, place both thumbs directly under the chin and keep upper arms and elbows glued to the chest. This position forces the abdominals, and ONLY the abdominals, to lift the upper body into the crunch position. The hip flexors, shoulder flexors and arms CANNOT assist the abdominals in this position; they have to do all the work. A huge gain is realized in a very short period of time. 1) Double Crunch Action Lift the upper body as far as possible and hold for one full second. Holding that same FULLY upright position for a full second, without letting the upper body rock back even a fraction of an inch, crunch up again with maximum force. If done correctly, it should be an almost imperceptible movement but will provide MAXIMUM contraction. Without ever resting the head on the floor, repeat five times to start and progress to a maximum of fifteen repetitions over the period of three months. Progress only at the pace that the exercise can be done perfectly. If this exercise is done correctly, the upper portion of the 'six-pack' has been fatigued. The middle part of the abs are now ready for work.
2) Offerings Action The set up for Offerings is the same as Double Crunch except for the positioning of the arms. They will be positioned directly to the side of the body, with palms up and backs of hands on the floor. Fix the eyes on a point on the ceiling or in the sky directly above the eyes and attempt to keep them there throughout the entire exercise. Simultaneously lift the upper body with the abdominals and bring the fingers to as close to the heels as possible, without actually sitting up. The chin does not flex forward toward the chest at any part of this exercise and the backs of the hands stay in contact with the floor. Once in this upright position, hold it for TWO full seconds and then slowly descend to the starting position.Without ever resting the head on the floor, repeat five times to start and work up to a maximum of fifteen repetitions over the period of three months. Progress only at the pace that the exercise can be done perfectly. The middle section of the 'six-pack' is effectively exhausted. Now it is time to fully work the lower abs. Long Leg Double Crunch Starting Position Lying on the back, the legs are positioned together and the hips are allowed to roll outward. The feet and toes are pointed out to the side with heels together. 3) Long Leg Double Crunch Action Repeat the exact instructions for the Double Crunch, once this new position has been assumed. Without ever resting the head on the floor, repeat five times to start and work up to a maximum of fifteen repetitions over the period of three months. Progress only at the pace that the exercise can be done perfectly. If both the upper and middle part of the ‘six-pack’ have been fatigued previously though Double Crunch and Offerings, the lower part will get maximum work. |
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