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
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
Also, I like to do this
exercise once per week, 1 set with 24
repetitions and fairly slowly.
Here's how to do it:
on the floor
with your knees bent and your back flat against the floor.
knees to a
90 degree angle. Keep your hands behind your head. This is the starting
position, but not the final position.
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
head to the floor and extend your legs out straight.
in as you bring your knees and chest together. Breathe out as you
At the end
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.
should always be against the floor. This is not a sit-up with a leg
slowly you perform this exercise you may want to do anywhere from 16 to
Here is the short
video demonstrating how to
perform this exercise. Since it’s difficult to talk and
this exercise at the same time, the above description should
video. The video is a little dark in places. It was a day with a few
sunny and many cloudy periods... unfortunately!