3 Amazing Crunches: These can be carried out one after the other as a 3 week routine.
The Inclined Forward Crunch:
Lie down on an inclined bench with your head at the lower end of the bench. Bend the knees. Place your hands gently behind the head. Now raise your body towards the center of the knees, and slowly come back half ways towards the resting position. Now raise your body again towards the knees but bent towards the right knee, and again slowly come back half ways towards the resting position. Finally raise your body towards the right knee, and slowly come back into the resting position.
Repeat this for 3 sets of 12 each
The Flat BentOver Crunch.
Lie down on a Flat Bench with your waist at the edge of the Bench. Bend the Upper body down at the waist and touch the floor with your hands. Now bring the body up at a 30 degree angle to the floor and go down again. Bring the body up at 60 degrees to the floor and go down again. Finally bring the body up so that it is parallel to the floor.
Repeat this for 3 sets of 15 each
The Backwards Oblique Crunch
Lie down facing upwards on a flat bench. Balance your lower back at the edge. Now bend your body towards the floor bending to the left so that your left elbow touches the floor. Slowly come back towards the central position. Now bend towards the floor bending to the right so that your right elbow touches the floor. Slowly come back to the central position.
Repeat this for 3 sets of 12 each.
Note: Please ensure you work out your lower back regularly. This will help prevent injury during work outs, help maintain posture and also help in developing fab-abs.
Caution: Kindly carry out the exercises after consulting your physician. In case you are experiencing body and specifically back aches, kindly consult a physician. For people suffering from back aches, I shall be listing a set of Abdominal Exercises shortly.
Till Next Time Work Hard, Party Harder…
The Inclined Forward Crunch:
Lie down on an inclined bench with your head at the lower end of the bench. Bend the knees. Place your hands gently behind the head. Now raise your body towards the center of the knees, and slowly come back half ways towards the resting position. Now raise your body again towards the knees but bent towards the right knee, and again slowly come back half ways towards the resting position. Finally raise your body towards the right knee, and slowly come back into the resting position.
Repeat this for 3 sets of 12 each
The Flat BentOver Crunch.
Lie down on a Flat Bench with your waist at the edge of the Bench. Bend the Upper body down at the waist and touch the floor with your hands. Now bring the body up at a 30 degree angle to the floor and go down again. Bring the body up at 60 degrees to the floor and go down again. Finally bring the body up so that it is parallel to the floor.
Repeat this for 3 sets of 15 each
The Backwards Oblique Crunch
Lie down facing upwards on a flat bench. Balance your lower back at the edge. Now bend your body towards the floor bending to the left so that your left elbow touches the floor. Slowly come back towards the central position. Now bend towards the floor bending to the right so that your right elbow touches the floor. Slowly come back to the central position.
Repeat this for 3 sets of 12 each.
Note: Please ensure you work out your lower back regularly. This will help prevent injury during work outs, help maintain posture and also help in developing fab-abs.
Caution: Kindly carry out the exercises after consulting your physician. In case you are experiencing body and specifically back aches, kindly consult a physician. For people suffering from back aches, I shall be listing a set of Abdominal Exercises shortly.
Till Next Time Work Hard, Party Harder…
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