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Ultimate Crunch

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Ultimate Curl


Primary Muscles:
 
Hip Flexors, Rectus Abs (upper and lower)

Ultimate Crunch Muscles

SecondaryMuscles: 
Rotator Cuff, Transverse Abdominals, obliques, Lumbar Multifidus

 Difficulty Level: (5/10)   

scale 5

 Repetitions: 
     • 
10-15 Reps - General toning
 
 
                                                                         

 Instructions  

  • From the set-up position place your hands on your head. 
  • Lift your head, shoulders and spine off the floor and raise your chest towards your kness 
  • At the same time bring both the legs off the floor toward your chest to perform the ultimate crunch 
  • Momentarily pause and then return your upper body and legs back to the starting position  
  • It’s important to use the core muscles to aid the movement. 
Teaching Points   
  • Keep a 'C' shape in the spine 

  • Initiate movement from the torso not the shoulders 

  • Avoid rounding the shoulders 

  • Keep your eyes looking forward and up

  • Squeeze the abdominal muscles as your legs and upper body come together 

                                                               

 Adaptations  
  •  Revert to standard abdominal curl
 Progressions   
  • Don't let your feet touch the floor in between each repetition