Straight crunch

Lay supine, your lower legs can be placed across a bench to relieve tension in the
back and to partially avoid the use of your deep hip muscles. Put your hands on top
of your legs. Elevate your upper body in a gradual movement till your shoulder blades
are off the oor. In this position put extra emphasis on the contraction of the abdominal
muscles now slowly return to the starting position.
This exercise puts emphasis on the M. rectus abdominus and
M. transversus abdominus.
Side crunch
Lay supine, your lower legs can be placed across a bench to relieve tension in the back
and to partially avoid the use of your deep hip muscles. Put your hands next to your
ears with your elbows out. Elevate your upper body and turn one shoulder in the
direction of the opposite leg till the shoulder blade is off the oor. In this position put
extra emphasis on the contraction of the abdominal muscles now slowly return to the
starting position.
This exercise puts emphasis on the M. obliquus abdominus.
Dynamic crunch
Lay supine. From a straight position simultaneously pull in your legs towards your chest
and elevate your upper body till your shoulder blades are off the bench.
Scissors
Sit across a bench. Extend your upper body and legs till you are in perfect balance.
Now repeatedly cross the legs one over the other. This exercise will work your
abdominal muscles in conjunction with your lower back muscles in a isometric fashion.
(contraction without movement)
Sit up
Lay supine on a declined bench, elevate you upper body move back in a controlled
manner. In the beginning of the upward movement the abdominal muscles are primarily
used concentric. At the moment the shoulder blades are off the bench the deeper hip
muscles are activated concentric and the abdominal muscles are used isometric.
TM
Abdominals
* text Henk van der Stoep, Sport Physiotherapist DISCLAIMER DISCLAIMER: Please Read; All the information presented on this Exercise Chart is for educational and resource purposes only.
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