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REVERSE CRUNCH ON A BENCH
Target muscle: rectus abdominis (lower segment)

Set Up: Lie faceup on a bench, grasping its sides just above your head for support. Keep your eyes focused on the ceiling, your back flat and your toes pointed [A].
Action: Contract your abdominal muscles and lift your hips from the surface of the bench, bringing your thighs toward your chest. Try to ensure that your calves are perpendicular to the floor at the top of the motion and use muscle control, not momentum, throughout the move [B]. Slowly lower your legs back to the starting position. Do three sets of 15 reps.
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