A how to video and text description of the abdominal crunch with a leg extension exercise for the abdominals and lower back
This is a variation of an ab crunch that I like to call the abdominal crunch with a leg extension exercise. It's an excellent exercise that works your entire abdominals as well as strengthening your lower back.
It's a floor exercise that you can perform anywhere with no extra equipment. I tried to describe on the following included video everything you need to do to perform this exercise effectively. In case I missed any points or I didn't make myself clear enough, check out my text description below.
Also, I like to do this exercise once per week, 1 set with 24 repetitions and fairly slowly.
Here's how to do this exercise:
Lie down on the floor with your knees bent and your back flat against the floor.
Raise your knees to a 90 degree angle. Keep your hands behind your head. This is the starting position, but not the final position.
Simultaneously and slowly bring your knees to your chest. Do this by primarity using your abs. Your upper body and your elbows to your knees will follow. The video will demonstrate this movement very well. Keep your lower back pressed to the floor.
Slowly return your head to the floor and extend your legs out straight.
Now repeat the movement.
Remember to breathe in as you bring your knees and chest together. Breathe out as you extend.
At the end of the exercise, I Iike to hold for a few seconds at the end of the knees-to-chest position and in the extended leg position. This is just a variation of the exercise.
Your lower back should always be against the floor. This is not a sit-up with a leg extension!
Depending on how slowly you perform this exercise you may want to do anywhere from 16 to 24 repetitions.
Here is the short video demonstrating how to perform this exercise. Since it’s difficult to talk and perform this exercise at the same time, the above description should complement my video.
