KILLER ABS - The Abdominal Crunch

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The abdominal crunch is an exercise that strengthens, tones and stabilizes the muscles of the core. Although this exercise may seem simple at first glance, it can challenging (when done correctly) for even the most fit individuals!

This presentation outlines information on the abdominal muscles, the abdominal crunch exercise, exercise cues and tips and an abdominal crunch challenge with five different ab crunch modifications.

KILLER ABS - The Abdominal Crunch

  1. 1. Presented by KILLER ABSTHE ABDOMINAL CRUNCH
  2. 2. Presented by KILLER ABS: THE ABDOMINAL CRUNCH THE ABDOMINAL CRUNCH
  3. 3. Presented by KILLER ABS: THE ABDOMINAL CRUNCH • The rectus abdominis is a long muscle that runs the length of the front of your abdomen. • The origin is located at the pubic bone and inserts (attaches) to the tip of the breast bone (xyphoid process) and the cartilage of the 5th, 6th and 7th ribs. • The rectus abdominis flexes the trunk (to bend forward) and helps keep pressure on the abdominal organs. RECTUS ABDOMINIS
  4. 4. Presented by KILLER ABS: THE ABDOMINAL CRUNCH TRANSVERSUS ABDOMINIS • The transversus abdominis is the deepest of the lateral abdominal muscles. • This muscle runs laterally (along your side from back to your front) between the bottom ribs and your hip bone. • The origin is located at the bottom of your ribcage, lower back, and hip bone, and runs forward to join the oblique muscles at the linea alba (the line of connective tissue at the midline of your abdominal muscles). • The transversus abdominis compresses and supports the internal abdominal organs.
  5. 5. Presented by KILLER ABS: THE ABDOMINAL CRUNCH INTERNAL OBLIQUE • The internal oblique is the middle lateral abdominal muscle. • This muscle lies above the transversus abdominis and below the external oblique. The origin is located at the lower back and hip bone and runs at an angle upward and forward to attach at the bottom of the ribcage, linea alba and the pubic bone. • The internal oblique supports the abdominal organs and flexes and twists the trunk.
  6. 6. Presented by KILLER ABS: THE ABDOMINAL CRUNCH EXTERNAL OBLIQUE • The external oblique is the outermost lateral abdominal muscle. • This muscle runs perpendicular to the internal oblique. • The origin is located along the lower ribs (5th to 12th) and runs downward to attach to the top of the hip bone and the linea alba. • The external oblique supports the abdominal organs, flexion of the trunk, and works in conjunction with the internal oblique to twist the trunk.
  7. 7. Presented by KILLER ABS: THE ABDOMINAL CRUNCH THE ABDOMINAL CRUNCH The abdominal crunch is an exercise that strengthens, tones and stabilizes the muscles of the core. From a flat back, relaxed position, the head and shoulders round up and flex forward, then return back to the starting position. Although this exercise may seem simple at first glance, it can be challenging (when done correctly) for even the most fit individuals!
  8. 8. Presented by KILLER ABS: THE ABDOMINAL CRUNCH KEY EXERCISE TIPS 1. Maintain a neutral spine Keep a small space (the size of a small grape in between your lower lumber spine and the floor. Avoid flattening your back all the way to the floor. 2. Keep your feet flat on the floor Keep your feet together and maintain even pressure of your whole foot on the floor.
  9. 9. Presented by KILLER ABS: THE ABDOMINAL CRUNCH KEY EXERCISE TIPS 3. Lengthen through the neck Slide the shoulders down and away from the ears and keep the elbows wide to open up the chest. 4. Maintain a gaze above the knees Look at a spot on the wall directly above the knees and maintain a space the size of an egg between the chin and neck.
  10. 10. Presented by KILLER ABS: THE ABDOMINAL CRUNCH THE AB CRUNCH CHALLENGE
  11. 11. Presented by KILLER ABS: THE ABDOMINAL CRUNCH 5 EXERCISES 60 SECONDS EACH 2 SETS
  12. 12. Presented by KILLER ABS: THE ABDOMINAL CRUNCH AB CRUNCH STARTING POSITION • Head, and shoulders flat on floor (elbows wide, hands behind head) • Knees hip distance apart, feet flat on the floor. THE MOVEMENT • Exhale to flex forward • Raise the head and shoulders off the floor
  13. 13. Presented by KILLER ABS: THE ABDOMINAL CRUNCH AB CRUNCH w/LEGS RAISED STARTING POSITION • Head, shoulders and arms flat on the floor • Legs raised (thighs perpendicular to the floor) THE MOVEMENT • Exhale to flex forward • Raise the head and shoulders off the floor • Extend the arms parallel to the floor
  14. 14. Presented by KILLER ABS: THE ABDOMINAL CRUNCH AB CRUNCH w/LEGS RAISED + REACH STARTING POSITION • Head, shoulders and arms flat on the floor • Legs raised (thighs perpendicular to the floor) THE MOVEMENT • Exhale to flex forward • Raise the head and shoulders off the floor • Extend the arms 45º towards the toes
  15. 15. Presented by KILLER ABS: THE ABDOMINAL CRUNCH AB CRUNCH w/LEGS EXTENDED STARTING POSITION • Head, shoulders and arms flat on the floor • Legs raised (thighs perpendicular to the floor) THE MOVEMENT • Exhale to extend the arms and legs 45º • Raise the head and shoulders off the floor (reaching towards the toes)
  16. 16. Presented by KILLER ABS: THE ABDOMINAL CRUNCH AB CRUNCH w/LEGS EXTENDED + REACH STARTING POSITION • Head, shoulders and arms flat on the floor • Legs raised (thighs perpendicular to the floor) THE MOVEMENT • Exhale to extend the arms and legs 45º (legs apart) • Raise the head and shoulders off the floor (reaching between the knees)
  17. 17. Presented by THANK YOU!For more information visit www.todaysfitnesstrainer.com

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