Floor Crunch With Arms Back
Lay on the floor (on your back) with your knees bent in a comfortable position and your arms pointing straight up. Holding your arms up adds some resistance and the further back you keep your arms, the more difficult the exercise becomes. Once your arms are in position, try not to move them for the rest of the exercise (unless you want to change the difficulty).
Use your upper abdominals to raise your head and shoulders off the ground. Having your arms up makes it more difficult to focus on the abs and you may have a temptation to push with your arms or shoulders, but try to keep your arms as relaxes as possible. The arms are used as a weight to make your abs work more and should not be used to make the exercise easier.
The movement must be very slow and controlled and once you start, your abdominals should not relax completely until the set is over. It’s also critical to keep your tongue on the roof of your mouth to fully engage your neck muscles. Focus on feeling a tight contraction in your abdominals and breathe out while rising off the ground.
Don’t worry how far you get off the ground, because if you raise up too high, your shoulders and back will be working instead of your abdominals. Perform around 15 reps, but stop if you no longer feel a strong contraction in your abdominals or if you feel tightness in the back of the neck (tightness in the front neck muscles is not a problem).
[wlsp_jvftbasecontentluvthisbanners]
