Saturday, February 20, 2016

Crunch (Hanging)

Target MusclesRectus abdominis (especially the lower part), Hip flexors
Starting Position:
1. Hang from a chin up bar, the top frame of a smith machine or anywhere else that your feet will not touch the floor.
2. Your arms should be fully extended and your lower back slightly  arched.
The Movement:
1. Never let your legs extend behind your body.
2. Keeping your legs almost straight, exhale and raise them upwards just enough to get a flexion of your entire abdominal region. Ideally they should never come all the way to your hips, or else you lose emphasis on the mid abdominals.
3. Hold for a count of two; then slowly return your legs to the starting  position.
• Do not swing your knees up or use the momentum of your legs - use  the strength of your abdominals to move your hips and legs.
• For maximal results, raise your legs to approximately 20 - 30° to the  horizontal.
• To make the exercise easier, bend your knees to reduce the  resistance