Exercise Execution

Common to all prescribed exercises below (unless otherwise stated):

• before beginning the concentric portion, exhale all air from the lungs / diaphragm and suck in the stomach (bring ribs to the rib cage), remove any arch in the back, then contract the abs and begin the concentric

• maintain constant tension on the abs throughout; aim to maximally lengthen and fully shorten the abdominal wall (keep in mind that the function of the abs is to flex and extend the spine so pay attention to what’s happening at the spine); the moment the abdominal wall relaxes, begin again the concentric portion of the movement

• to de-activate assistance from the quads and hip flexors, aim to activate the hams and / or glutes whenever possible

(1) Abdominal Cable Crunch / Rope Down

• anchor hands behind the head

• at the top, come up until the lower back is contracted (consciously try to flex it); on the way down, round the back and crunch abdominal wall inwards as far as possible (aim the elbows at the knees)

(2) Floor Crunch

• from the floor, bend knees, bring legs to 90º, place hands behind the head (hold this position throughout) and simply crunch up / down (refrain from ‘pulling’ head with hands)

Variations:

1. With Stability Ball: as above, though holding a stability ball between the thighs

2. With Stability Ball: feet wide, contract glutes, lower back firmly against the floor, shove heels into the ball, crunch.

(3) Crunches with a twist

(variation with ball depicted above)

• with hands behind head, execute as per previous exercise (2) while this time aiming opposite shoulder to opposite knee

Variation:

• hold ball between heels and raise it up (keep it raised throughout), aim one hand to the opposite toe while crunching / simultaneously twisting the body in the direction of that outstretched arm. Return to the starting position and repeat in the opposing direction (1 rep on each side equates to 1 total rep)

(4) Bicycle Crunch

• as above, though this time crunch up twisting to one side while extending the leg out on the opposite side; return to start position and switch sides

• aim opposite shoulder to opposite knee while crunching (don’t aim the elbow to the knee)

• don’t allow feet to touch down to the floor or allow knees to come inside a vertical plane

(5) Pike / V-Crunch

• simultaneously crunch body right up (aim to get the whole of the torso off the floor if possible) while also raising the legs straight up; keep arms extended out in front reaching for the calves at the top

Variation 1 – with stability ball between legs:

• ideally hold the ball between the heels / back of the legs, raise legs while simultaneously ‘crunching’ the upper body up (arms outstretched). Lower to the ground and repeat

Variation 2 – hand to toe stability ball passes:

• perform as above, though at the top exchange / pass the ball from feet to hands and bring it down to the ground behind the head, then vice versa on the next rep