If you shed enough fat from your midsection, this muscle can also become visible, with a segmented appearance that is often referred to as a six-pack. This long core muscle runs from your sternum to the bottom of your pelvis and works to flex your spine. Muscles Targeted by the Double Crunch Rectus Abdominis Instead, keep your lower back pressed into the floor as you lift your knees tilt your pelvis and shoulders toward your belly button as you contract your abs. In order to prevent injury, resist the urge to round your lower back. Keeping your feet elevated will increase your abs’ time under tension, a key trigger for muscle growth, Thieme says. If you’re looking for more of a challenge, don’t let your feet touch the floor for the duration of each set. You can also try the vertical leg crunch, in which you perform a standard crunch while keeping your legs straight and perpendicular to the floor. If you’re having difficulty with the full movement, don’t lift your shoulders or curl your knees as much. Squeeze your abs at the top of the movement, and then return to the starting position.Contract your abs to lift your shoulders and upper back off the floor as you also lift your feet and bring your knees toward your elbows.Gently place your fingertips on the sides of your head. Lie on your back with your knees bent and feet flat and hip-distance apart on the floor.How to Do the Double Crunch With Perfect FormĪppears in: 21 Day Fix > 10-Minute Fix for Abs In fact, it’ll hit just about every square inch of your core musculature - and get you one step closer to nailing that coveted six-pack. That said, by combining two moves in one, the double crunch exercise maximizes the amount of work performed by your abs. In other words, you can’t work the upper section without also bringing the lower section into the act. “Either the whole thing contracts or it doesn’t,” says Trevor Thieme, C.S.C.S., senior manager of fitness and nutrition content for Beachbody. This two-in-one move will target your obliques, hip flexors, and rectus abdominis (i.e., the “six-pack” muscle).Ĭontrary to popular belief, you don’t have “upper” or “lower” abs the rectus abdominis is a single sheet of muscle. When performed correctly, the double crunch will effectively engage more core muscles than doing either abdominal crunch on its own. The double crunch combines two killer abs exercises - the standard and the reverse crunch - into one. And few fit the bill quite like the double crunch exercise. In order to get a chiseled core without a major time investment, it’s key to find abs exercises that offer the most benefit with the least effort. Most of us can’t spend the entire day working on our abs - we just want to look like we do.
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