Wednesday, December 2, 2009
How To Perform Double Crunches
11:50 AM | 
Posted by
Jason |
If you feel like your regular crunch just isn’t doing it anymore, you’re probably right! Muscles get “bored” after doing the same exercise repeatedly. The double crunch works your upper and lower abdomen muscles because you are lifting both the upper and lower portion of your body. To “surprise” your muscles into working harder, try this twist on the classic crunch.
INSTRUCTIONS
Step 1
Lay on your back with your knees bent as if doing the classic crunch. Cross your feet at the ankles or keep them shoulder width apart, whichever way is more comfortable for you.
Step 2
To support your neck, place your fingers behind your head with your elbows open to the sides. Take a deep breath.
Step 3
Exhale as you simultaneously curl your legs toward your chest and lift your shoulders slightly off the floor. You should always exhale during an exercise when your muscles are working their hardest. Really concentrate on your ab muscles as you contract. Keep your movements slow and controlled.
Step 4
Bring your legs and shoulders back down. Do at least 3 sets of 10 to 12 reps.
TIPS & WARNINGS
Think of a crunch less as a sit-up and more like a curl.
Your shoulders should only raise a few inches off the floor.
Make sure to support your neck to prevent injuries.
Never rush through the crunch just to get it over with. It doesn’t matter how many you do if you are doing them sloppily. Focus and concentrate and you will feel the difference.
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- Years of hard work, perseverance, training, and education paid off… Life as a self-employed personal trainer has been interesting, to say the least. As the owner of Muscleworx Personal Fitness Systems, I have trained clients across the USA...
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