Nov 21, 2011

Posted by in Abs and Lower Back, Featured, New Move Monday | 1 Comment

New Move Monday: The Bent Leg Crunch

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Sometimes it’s nice to do some floor exercises with your abs! I’m usually incorporating balls or bands for my abs. Nothing better than just plopping on the floor and toning up the midsection!

You can do this exercise 2 ways:

1.) Pick a level and complete all reps/sets at that level

2.) Do it in a combination. (My fav way) Do 5-8 reps at EACH LEVEL and progress to the next level WITHOUT STOPPING. At the end of level 3. Rest. Switch sides and repeat.

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(Instruction below picture)

Level 1: Start laying on your back. Cross one foot over the knee. Place both hands behind your head and keep your elbows wide. Do a crunch up and down. Do all reps on one side, then switch feet and do the reps on that side.

Level 2: Set up is the same as above, except lift the leg off the floor and crunch.  Be sure to switch sides!

Level 3: To REALLY challenge yourself, bring the upper body towards the center as you bring the lower body towards the center. Think of meeting your elbows to your (bent) knee and (bent) ankle. Focus on controlling your body up and down, almost in some sort of rolling motion. Be sure to switch legs!

2 sets of 8-15 reps EACH LEG!!

  1. I did your hairdryer workout today!! 3 cheers!
    now, i need to plop down on the floor and do these. great motivation!

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