Long Arm Crunch Exercises for the Abs

Video Transcript

"Hello, I’m Jacob Garcia with JGG Fitness Denver. On behalf of ExpertVillage.com, I’d like to demonstrate for you how to do a proper long arm crunch. This exercise focuses on the erectus abdominus which are the muscles right in front and help in the bending motion and help support the lower back. For this exercise you just need an exercise mat. What you’re going to do, you’re going to lie flat on your back, keeping your legs together and feet flexed and your head resting on the mat. Make sure your back is flat and your pelvis is tilted up toward the ceiling, flexing your abdominal muscles. Your back should be flat against the mat during this whole entire exercise, whereas if someone was to shine a flashlight from the other side, you shouldn’t be able to see any light, it should just be a solid continuing touch along your back to the mat. You’re going to bring your arms above your head and clasp your hands together. Your arms should be by your ears and this motion is just a real small motion. You’re going to lift your head and your shoulder blades off the mat just about at a 20 degree angle, just about that high and back down. Think of it more as a curl than a crunch because you’re going to be trying to curl the top part of your body into your chest. You should do three sets of 12 to 15 of these, resting for about a minute and a half to two minutes in between each set. When you’re finished, place your hands on the mat, sit up and continue on with your workout. "