More
Abdominal Exercises
Bicycle Kicks
Combo
Crunch
Decline
Sit-Ups
Decline Twists
Straight Arm Sit-Ups
Hanging Leg Raises
Lying Leg Raises
Swiss Ball Crunch
Inverted Crunch
Weighted Leg Crunch
Ab Roll |
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WEIGHTED
LEG CRUNCH
Purpose:
Weighted Leg Crunches are absolutely essential to developing
defined and toned abdominal muscles. They really target the
upper abdominals and can give you excellent results.
Muscles Involved:
Abdominals
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Start
by sitting on a bench as seen here. Make sure you sit on the
very edge of the bench without falling off, and stabilizing
yourself with your arms. Hold firmly to the bench behind your
hips with the thumb on top. Place a dumbbell between your
toes or do not use weight. I recommend using weight, even
if it is only 5 lbs. It is important to recruit those ab muscles
that are accustomed to only lifting your own body weight and
make them work harder. |
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This
is yet another exercise which requires balance. Be sure you
have a firm grip on the side of the bench with your hands
as seen here. Lean back slightly and begin to bring your knees
upward, holding the weight between your feet and keeping your
knees touching each other at all times. By keeping your knees
close, you don't have to worry about dropping the weight. |
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To
finish the Weighted Leg Crunch, bring your chest forward
slightly and your knees in towards your chest. Be sure to
flex your abs at this point here for a better feel. This
may take some experimentation on your part. Try it without
weight first and bring your knees close to your chest. As
you become more advanced, hold the weight between your feet
using a dumbbell. Reps are completely by going from Step
2 to Step 3, and only returning to Step 1 when you are finished.
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