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CORE: "Crunch" or "Curl-Up"
Directions: Perform
Dynamic Warm-Up
exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your
body!
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Lie on back with finger tips lightly placed on tops of ears.
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Place feet shoulder width apart and flat on the ground.
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Crunch up off ground with upper body »30° and draw chest towards knees.
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Give it an extra "crunch" or squeeze effort on the top then lower back to ground "with control."
Tips: DO NOT pull on your neck! Let your core
muscles do all the work--not your arms. As you bring your upper body off the
ground, draw your chest towards legs. Lower back down with control so you work
both ways. It's not about speed--it's about quality!
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Option: To increase difficulty, keep legs off ground with knees bent like in a "chair" position.
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Cheating Prevention: Place fingertips ONLY on top of ears if you can't stop pulling on your neck with arms.
"Chair" Position=More Challenge
Fingertips Only! Keep
the arms out of it!
*Note:
This exercise is intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
RonJones.Org | Back to BodyXercise Library | Site Map
(Updated 3.7.08)
Be Strong.