Do not try these exercises without professional supervision. The people featured in these videos are highly-trained professionals and athletes. Please be advised that there are inherent risks involved in participating in any exercise program, and the user releases workoutz.com and all parties involved in the distribution of the information contained herein from liability. By using any information provided by vorkitout.com, the user is assuming all risks of injury that might result. workoutz.com and its officers, directors, employees, agents, contractors, subcontractors, and instructors shall not be liable for any claims for injuries or damages whatsoever, resulting from or connected with the use of this site. You are warned and advised to seek the advice of a physician before beginning any exercise regimen. workoutz.com is not a substitute for physician consultation or treatment and nothing contained in this website should be construed as giving medical advice, diagnosis, or information.
Ab Crunch With Bilateral Reach
This variation of the abdominal crunch targets not only the rectus abdominis (the "six pack"), but also the obliques; the muscles that reside on either side of the rectus abdominis. Virtually all ab exercises are executed via a "crunching" motion, whereby the upper torso rolls forward to flex the abdomen. However, this particular exercise is different in that a twisting motion is added to the movement. As you reach with the ball, the torso will naturally rotate and pivot which naturally engages the oblique muscles to a greater degree than the traditional ab crunch. The following are instructions for how to perform the ab crunch with bilateral reach: Lie down on your back (supine) with your knees bent. Place feet flat on the floor. Grasp the ball with both hands. Once you are in position, contract/crunch your abdomen by rolling your upper torso forward. At the same time, reach with the ball (arms fully extended) toward the side of the RIGHT knee. Exhale as you reach with the ball. Return to the starting position, then repeat the reaching motion to the side of the LEFT knee. The movement should be performed in alternating fashion. To really get the most out of this exercise, try to hold the ball near the knee for a second or two, then return to the starting position. In general, this exercise is contraindicated for anyone with lower and/or upper back pathologies.
Step : 1
Lie on your back (supine). Place both hands on the ball.
Step : 2
Crunch abs toward one side of body. Simultaneously reach with ball. Exhale as you crunch. Hold for one second.
Step : 3
Slowly return to the start position.
Step : 4
Crunch toward the opposite side. Repeat the exercise in alternating fashion.
© All workout videos and information is the property of Vorkitout.com and we are very glad they have given us permission to use the same.