Advanced Crunches on Bench
Crunches are a classic, which is why you should continue to make them part of your exercise routine to target your rectus muscles. And with your feet and head unsupported, this basic crunch becomes a bit more challenging.
- Lie on your back. Bring your shoulder blades close together and dropped down away from ears. Keep your chin tucked in slightly. Extend your arms out, palms facing each other. Engage your abs, bringing your belly button to your spine. Lift your feet off of the bench, and stack your knees over your hips. Maintain a 90-degree angle with the hips and knees.
- Using your abs, draw yourself up until shoulder blades are off the bench, reaching your arms above the knees. Slowly roll back down to the bench, one vertebra at a time.
- Complete two to three sets of 10 crunches.