Try enhancing your traditional ab and core exercises like “crunches” and “sit ups” with these dynamic variations for ultimate results:
Double Crunch
1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury
Situp with Hold
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Now hold for 5 seconds.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Cheers,
Call or email me and mention you saw this article on nohoartsdistrict.com and I will meet up with you for a complimentary 30 minute planning session where we will personalize a 3 month action plan for you to take charge of your health and fitness!
You can ask questions, pick my brain, and I can let you know more about:
-The differences and benefits of Resistance/Weight Bearing Exercise vs. Cardio -Good Fats vs. Bad Fats -Good Carbs vs. Bad Carbs
-How to reduce Stressors that lead to Bad Habits
-When and how much to Exercise
-How many Daily Calories should you be Consuming and When
Jack Witt Lifestyle Fitness Coach
818-760-3891 Main
310-562-5629 Cell
www.getfitwithWitt.com