How to do abdominal exercises

how to do crunches

Instructions

Difficulty: Easy

1. Seated Knee Up
   Sit crosswise, glutes slightly off the bench, hands gripping it just outside your hips. Lean back and raise your legs off the floor, knees slightly bent, to start.
   After leaning your torso forward while bringing knees toward the chest, exhale toward the top of the movement. Crunch your abs at the top, then slowly return to the start position.
2. Hold a medicine ball in your left hand at chest level as you lie on the floor, knees bent. Simultaneously lift your shoulders off the floor, lift your left leg up, extend your left hand and pass the ball under your left leg to your right hand. Once it's in your right hand, lower your torso and left leg. Next, lift your right leg as you raise your upper body and pass the ball under your right leg to your left hand. Alternate sides. Keep both feet off the floor for the set.No iframe Support
3. from previous step part 2
4. Oblique Cable Crunch Grasp a rope handle attached to a high cable pulley and kneel about 2 feet from the weight stack. Turn your body about 45 degrees to the left so that you're at an angle to the cable apparatus. Position your hands down on top of your head and keep your arms locked in this position throughout the exercise. Your knees should be bent at close to a 90-degree angle, and your hips should create an angle just beyond 90 degrees between your torso and thighs
5. Inhale and hold your breath as you pull down against the resistance, flexing and twisting your spine by contracting your abdominals and obliques. Attempt to bring your right elbow to your left knee.
   Hold this position for a second as you forcefully exhale and contract your abs and obliques.
   Slowly return to the start position, resisting the weight with your abs and obliques.
   Pause for a moment,then inhale and repeat for repetitions.

Tips & Warnings

• do this in a regular basis for 6-8pack development