“How can I best use my abs?” is one of the most frequently asked questions that I get as a wellness coach.
As I receive this survey MUCH … in this article, I explain my three undisputed decisions (how they work) and my basic practices for using your abdominal muscles.
1) Full Vertical Crunch
This is amazing considering that it registers all your abdominal muscles by incorporating your chest and lower body into the activity. Jump on your back and bring your benefits to the roof. Put your hands behind your head (or just hold your ears) and lift your bones off the bottom of the shoulder – this will get your abs. As you do so, stretch your legs upwards as if you were trying to hang up your heels on the roof (point with your heels and not with your toes).
The idea here is to turn your body into a U shape.
You can go to your level, but choose 10-15 reps with this one.
2) “Long Arm Crunch”
This simple exercise focuses on your upper abdominal muscles. Begin by lying on your back (entangled with the risk of having one) and loosening your arms in a straight line behind your head. If your arms are in contact or close to your ears, do it well! Bend your abdominal muscles to lift your bones off the shoulder of the floor. The ideal range is 10 to 15 repetitions for each series.
3) Vertical Leg Crunch
Here’s a good one for your Obliques. Begin by lying face down and knees cross with outstretched legs. Lift your shoulders off the floor and tune your abs. Imagine in this activity, you are trying to touch your chest to your feet. Return to the starting position and repeat the process 10 to 15 times for each set.