Question:
What are the best crunches
for the lower abs? What are the best crunches for the upper
abs?
Answer:
The best crunches for your
lower abs are actually a form of leg raises. The first thing
you need is a rolled-up towel. This forms basically a cylinder.
Lie down on the floor and
place the rolled-up towel under the small of your back,
just above the waistband.
Start with your arms flat
on the floor at your sides, your knees bent 90 degrees and
your feet on the floor.
To start, splay your knees
out to the side at about 45 degrees. This reduces the involvement
of the hip flexors, which will tend to overpower the lower
abs. Now, raise your legs up, rolling your hips up and over
the towel. Keep your back in contact with the towel throughout
the exercise.
Go up until your thighs are
vertical then lower yourself back down over the towel. Don't
let your feet touch the floor between reps!
Try to keep your stomach sucked
in while you are doing these for best results.
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The best upper ab exercise
I've found is the abdominal sit-up. Use the same rolled-up
towel as above in the same position. Don't anchor your feet
for this one as you will activate the hip flexors.
This time you will raise your
upper body, keeping your lower back against the towel. Use
a sit-up movement. It won't hurt your back like regular
sit-ups, though, as your back is supported. Come up to about
45 degrees then lower slowly.
Click
here to read an article that explains these exercises
in greater detail, including pictures!
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