Download pdf - KILLER ABS - The Abdominal Crunch

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KILLER

ABSTHE ABDOMINAL CRUNCH

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KILLER ABS: THE ABDOMINAL CRUNCH

THEABDOMINAL

CRUNCH

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• Therectusabdominisisalongmusclethatrunsthelengthofthefrontofyourabdomen.

• Theoriginislocatedatthepubicboneandinserts(attaches)tothetipofthebreastbone(xyphoidprocess)andthecartilageofthe5th,6thand7thribs.

• Therectusabdominisflexesthetrunk(tobendforward)andhelpskeeppressureontheabdominalorgans.

RECTUS ABDOMINIS

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TRANSVERSUS ABDOMINIS

• Thetransversusabdominisisthedeepestofthelateralabdominalmuscles.

• Thismusclerunslaterally(alongyoursidefrombacktoyourfront)betweenthebottomribsandyourhipbone.

• Theoriginislocatedatthebottomofyourribcage,lowerback,andhipbone,andrunsforwardtojointheobliquemusclesatthelineaalba(thelineofconnectivetissueatthemidlineofyourabdominalmuscles).

• Thetransversusabdominiscompressesandsupportstheinternalabdominalorgans.

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INTERNAL OBLIQUE

• Theinternalobliqueisthemiddlelateralabdominalmuscle.

• Thismuscleliesabovethetransversusabdominisandbelowtheexternaloblique.Theoriginislocatedatthelowerbackandhipboneandrunsatanangleupwardandforwardtoattachatthebottomoftheribcage,lineaalbaandthepubicbone.

• Theinternalobliquesupportstheabdominalorgansandflexesandtwiststhetrunk.

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EXTERNAL OBLIQUE

• Theexternalobliqueistheoutermostlateralabdominalmuscle.

• Thismusclerunsperpendiculartotheinternaloblique.

• Theoriginislocatedalongthelowerribs(5thto12th)andrunsdownwardtoattachtothetopofthehipboneandthelineaalba.

• Theexternalobliquesupportstheabdominalorgans,flexionofthetrunk,andworksinconjunctionwiththeinternalobliquetotwistthetrunk.

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THE ABDOMINAL CRUNCH

Theabdominalcrunchisanexercisethatstrengthens,tonesandstabilizesthemusclesofthecore.

Fromaflatback,relaxedposition,theheadandshouldersroundupandflexforward,thenreturnbacktothestartingposition.

Althoughthisexercisemayseemsimpleatfirstglance,itcanbechallenging(whendonecorrectly)foreventhemostfitindividuals!

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KEY EXERCISE TIPS

1. Maintain a neutral spineKeepasmallspace(thesizeofasmallgrapeinbetweenyourlowerlumberspineandthefloor.Avoidflatteningyourbackallthewaytothefloor.

2. Keep your feet flat on the floorKeepyourfeettogetherandmaintainevenpressureofyourwholefootonthefloor.

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KEY EXERCISE TIPS

3. Lengthen through the neckSlidetheshouldersdownandawayfromtheearsandkeeptheelbowswidetoopenupthechest.

4. Maintain a gaze above the kneesLookataspotonthewalldirectlyabovethekneesandmaintainaspacethesizeofaneggbetweenthechinandneck.

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THE AB CRUNCHCHALLENGE

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5 EXERCISES

60 SECONDS EACH

2 SETS

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AB CRUNCH

STARTING POSITION• Head,andshouldersflat

onfloor(elbowswide,handsbehindhead)

• Kneeshipdistanceapart,feetflatonthefloor.

THE MOVEMENT• Exhaletoflexforward• Raisetheheadand

shouldersoffthefloor

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AB CRUNCH w/LEGS RAISED

STARTING POSITION• Head,shouldersand

armsflatonthefloor• Legsraised(thighs

perpendiculartothefloor)


shouldersoffthefloor• Extendthearmsparallel

tothefloor

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AB CRUNCH w/LEGS RAISED + REACH

STARTING POSITION• Head,shouldersand

armsflatonthefloor• Legsraised(thighs



shouldersoffthefloor• Extendthearms45º

towardsthetoes

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AB CRUNCH w/LEGS EXTENDED

STARTING POSITION• Head,shouldersandarms

flatonthefloor• Legsraised(thighs


THE MOVEMENT• Exhaletoextendthearms

andlegs45º• Raisetheheadand

shouldersoffthefloor(reachingtowardsthetoes)

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AB CRUNCH w/LEGS EXTENDED + REACH

STARTING POSITION• Head,shouldersandarms

flatonthefloor• Legsraised(thighs


THE MOVEMENT• Exhaletoextendthearms

andlegs45º(legsapart)• Raisetheheadand

shouldersoffthefloor(reachingbetweentheknees)

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