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The crunch that kept my tummy tight on vacation

February 27th, 2012 No Comments

First of all, I’d be lying if I said the only thing that kept me lean on the beach was this crunch.  But it was a factor, and I did it every other day.  As for my other little secret, I’ll disclose that one in due time :)

This crunch is one of Cederick (my trainer’s) favorites and has become one of mine too. The movement works your lower and upper abs as well as your lats and triceps.

The best case scenario for this exercise is that you have a weighted medicine ball with sand available to you.  If you don’t, opt for a dumbbell that you can squeeze your legs between the weights and rest on top of your legs.  A plate works too.  You need something you can balance easily. I can’t do this with a regular medicine ball.

Honestly, you really don’t need a weight at all if you’re a beginner or your core is weak.  I use a 10 lb sand ball, a 8 lb weight, or a 5 lb plate.

Weighted Table Top Crunch

The Set Up:

  • Laying on the ground, bring your legs up to a 90 degree table top.
  • Flex your feet.
  • Place the weight as close to your feet as possible.
  • Inhale deeply, and pull your core in flattening your back as you exhale.  Don’t let it go.
  • Squeeze your knees together.

Beginners:

  • Place your hands behind your head and crunch up and down.
  • Keep your elbows wide and shoulder blades pulled together.
  • 20-30 reps.

Advanced:

  • Straighten your hands behind your head and come up to grab the ball.
  • Rounding your back, Lower down one vertebrae at a time with the ball straight over your head.
  • Crunch up and place weight back on your feet.
  • 10-20 reps.  Then leave the weight on your legs and do ten more leaving the ball in place.

**Using a dumbbell or plate, do the beginner movement.

Make sure to keep your naval pulled in, your lower back flat, and don’t forget to breath :)

 

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