Crunch Exercises For Upper And Lower Abdominal Development
For complete abdominals development you need to do crunch exercises which hit the upper and lower abdominals…
This is why many people do crunches – and do them well – but still wonder why they don’t get full abdominal development even though crunches are often said to be ‘the best’ abs exercise.
I’ll now take you through two of the best exercises – and the right way to execute them – which will help you to hit the upper and the lower abs for full abdominal development.
Upper Abdominals
Crunches
Lying on your back, you place your calves on a bench in front of you, so your thighs are in an almost vertical position. You now place your hands behind your head or hold them out in front of you – don’t touch them on the floor because you’ll use them for leverage and cheat. Now, ensuring you keep the small of your back flat on the floor, simply curl up the rest of your upper body as far as you can in a ‘crunching’ motion, and give a good squeeze at the top. Then, lower very slowly.
Many people do crunches at a ridiculously fast pace and this is completely the opposite to what you need to be doing. It should be slow and deliberate.
You can also vary results slightly by raising your legs higher or lowering them.
Lower Abdominals
Reverse Crunches
Note: For this exercise you need to be on a bench with an edge you can grip onto behind your head to lever your body up.
Again, lay on your back with your head towards the very end of the bench – but not overhanging. With your feet and legs together, bend at the knees and bring your knees as close to your chest as you can, but not so far your lower back comes off the bench. Reach to the side of your head and grip the edge of the bench with your fingers as rightly as you can. Now, keeping your feet and legs together, bring your knees towards your face as close as you can, completely bringing your butt and lower body off the bench. You should be completely resting on your traps / upper back. When you’ve gone as far as you can, give a good squeeze at the top, and then lower slowly.
