killer abs - the abdominal crunch
DESCRIPTION
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.TRANSCRIPT
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KILLER
ABSTHE ABDOMINAL CRUNCH
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KILLER ABS: THE ABDOMINAL CRUNCH
THEABDOMINAL
CRUNCH
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KILLER ABS: THE ABDOMINAL CRUNCH
• Therectusabdominisisalongmusclethatrunsthelengthofthefrontofyourabdomen.
• Theoriginislocatedatthepubicboneandinserts(attaches)tothetipofthebreastbone(xyphoidprocess)andthecartilageofthe5th,6thand7thribs.
• Therectusabdominisflexesthetrunk(tobendforward)andhelpskeeppressureontheabdominalorgans.
RECTUS ABDOMINIS
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KILLER ABS: THE ABDOMINAL CRUNCH
TRANSVERSUS ABDOMINIS
• Thetransversusabdominisisthedeepestofthelateralabdominalmuscles.
• Thismusclerunslaterally(alongyoursidefrombacktoyourfront)betweenthebottomribsandyourhipbone.
• Theoriginislocatedatthebottomofyourribcage,lowerback,andhipbone,andrunsforwardtojointheobliquemusclesatthelineaalba(thelineofconnectivetissueatthemidlineofyourabdominalmuscles).
• Thetransversusabdominiscompressesandsupportstheinternalabdominalorgans.
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KILLER ABS: THE ABDOMINAL CRUNCH
INTERNAL OBLIQUE
• Theinternalobliqueisthemiddlelateralabdominalmuscle.
• Thismuscleliesabovethetransversusabdominisandbelowtheexternaloblique.Theoriginislocatedatthelowerbackandhipboneandrunsatanangleupwardandforwardtoattachatthebottomoftheribcage,lineaalbaandthepubicbone.
• Theinternalobliquesupportstheabdominalorgansandflexesandtwiststhetrunk.
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KILLER ABS: THE ABDOMINAL CRUNCH
EXTERNAL OBLIQUE
• Theexternalobliqueistheoutermostlateralabdominalmuscle.
• Thismusclerunsperpendiculartotheinternaloblique.
• Theoriginislocatedalongthelowerribs(5thto12th)andrunsdownwardtoattachtothetopofthehipboneandthelineaalba.
• Theexternalobliquesupportstheabdominalorgans,flexionofthetrunk,andworksinconjunctionwiththeinternalobliquetotwistthetrunk.
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KILLER ABS: THE ABDOMINAL CRUNCH
THE ABDOMINAL CRUNCH
Theabdominalcrunchisanexercisethatstrengthens,tonesandstabilizesthemusclesofthecore.
Fromaflatback,relaxedposition,theheadandshouldersroundupandflexforward,thenreturnbacktothestartingposition.
Althoughthisexercisemayseemsimpleatfirstglance,itcanbechallenging(whendonecorrectly)foreventhemostfitindividuals!
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KILLER ABS: THE ABDOMINAL CRUNCH
KEY EXERCISE TIPS
1. Maintain a neutral spineKeepasmallspace(thesizeofasmallgrapeinbetweenyourlowerlumberspineandthefloor.Avoidflatteningyourbackallthewaytothefloor.
2. Keep your feet flat on the floorKeepyourfeettogetherandmaintainevenpressureofyourwholefootonthefloor.
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KILLER ABS: THE ABDOMINAL CRUNCH
KEY EXERCISE TIPS
3. Lengthen through the neckSlidetheshouldersdownandawayfromtheearsandkeeptheelbowswidetoopenupthechest.
4. Maintain a gaze above the kneesLookataspotonthewalldirectlyabovethekneesandmaintainaspacethesizeofaneggbetweenthechinandneck.
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KILLER ABS: THE ABDOMINAL CRUNCH
THE AB CRUNCHCHALLENGE
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KILLER ABS: THE ABDOMINAL CRUNCH
5 EXERCISES
60 SECONDS EACH
2 SETS
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KILLER ABS: THE ABDOMINAL CRUNCH
AB CRUNCH
STARTING POSITION• Head,andshouldersflat
onfloor(elbowswide,handsbehindhead)
• Kneeshipdistanceapart,feetflatonthefloor.
THE MOVEMENT• Exhaletoflexforward• Raisetheheadand
shouldersoffthefloor
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KILLER ABS: THE ABDOMINAL CRUNCH
AB CRUNCH w/LEGS RAISED
STARTING POSITION• Head,shouldersand
armsflatonthefloor• Legsraised(thighs
perpendiculartothefloor)
THE MOVEMENT• Exhaletoflexforward• Raisetheheadand
shouldersoffthefloor• Extendthearmsparallel
tothefloor
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KILLER ABS: THE ABDOMINAL CRUNCH
AB CRUNCH w/LEGS RAISED + REACH
STARTING POSITION• Head,shouldersand
armsflatonthefloor• Legsraised(thighs
perpendiculartothefloor)
THE MOVEMENT• Exhaletoflexforward• Raisetheheadand
shouldersoffthefloor• Extendthearms45º
towardsthetoes
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KILLER ABS: THE ABDOMINAL CRUNCH
AB CRUNCH w/LEGS EXTENDED
STARTING POSITION• Head,shouldersandarms
flatonthefloor• Legsraised(thighs
perpendiculartothefloor)
THE MOVEMENT• Exhaletoextendthearms
andlegs45º• Raisetheheadand
shouldersoffthefloor(reachingtowardsthetoes)
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KILLER ABS: THE ABDOMINAL CRUNCH
AB CRUNCH w/LEGS EXTENDED + REACH
STARTING POSITION• Head,shouldersandarms
flatonthefloor• Legsraised(thighs
perpendiculartothefloor)
THE MOVEMENT• Exhaletoextendthearms
andlegs45º(legsapart)• Raisetheheadand
shouldersoffthefloor(reachingbetweentheknees)
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