SEATED CRUNCH
PRIMARY TARGET : ABS MUSCLES
OTHER MUSCLES : NIL
1.
Seat yourself down on the edge of flat bench, as shown above.
2.
Hold the sides of the bench for
better support.
3.
Now, contract your belly by pulling
your belly button towards your spine, in the mean while raise-up bent knees towards
your shoulders, by flexing your hips and waist, as you exhale.
4.
Pause for a second in this position and Feel the stretching in your abdominal
muscles.
5. Slowly, Return back to the starting
position by fully extending your waist, hips and knees, as you inhale.
6.
With the procedure mentioned above, do the recommended number of
repetitions.
TIPS:
Ø For the sake of variation, the
exercise can also be done by placing a weight plate in between your ankles or
simply lying down on the ground and flexing your hips (which is also known as “LYING
LEG-HIP RAISE”).
Ø Make sure that upper body remain
stationary, during the exercise.
Ø Try to avoid/minimize the use of body
momentum.
Ø Make a full control on your body
during the exercise.
Ø Pace, while doing the exercise must
be slow or medium.
