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Ab Crunches Get on a Roll

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Here’s a new way to spice up your basic abdominal crunches using a 36-inch round roller. This is a challenging exercise, so be patient if you find it difficult at first. And remember: It’s important to keep your shoulders and hips level throughout the entire move.

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STEP-1. Sit at one end of the roller, line up your spine on the roller and lie down on it. (Scoot down enough to make sure the back of your head rests on the roller.) Place your feet flat on the floor, shoulder-width apart, with your knees bent, toes facing forward. On an inhale, extend your arms straight behind you, elbows tight and thumbs facing the floor. Focus on maintaining your balance.

STEP-2. On an exhale, sweep your arms straight in front of your chest, fingers pointing toward your feet. Simultaneously raise your right foot, contract your abdominals and roll your head, shoulders and chest off the roller. Pause for two seconds while pressing your mid-back down against the roller. Slowly return to the start position with your arms overhead. Repeat, raising your left foot off the floor. Continue to alternate legs for eight to 12 repetitions.

Source: Los Angeles Times

Using a Chair Can Help Abdominal Crunches

Have you ever thought of using a folding chair when performing abdominal crunches? Try it. You’ll find that it’s a comfortable way to focus on contracting your abs without feeling pressure on your back.

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STEP-1. Place an open-back chair or bench on a flat, padded surface and lie down in front of it. Place your lower legs on the seat of the chair with your feet hanging off the back end of the seat. Scoot in so your hips are close to the chair. Place your hands behind your head with your elbows pointed out to the sides. Inhale, allowing your abdomen and rib cage to rise slightly.

STEP-2. On an exhale, push your back firmly against the floor as you contract your abdominal muscles to raise your chest, shoulders and head off the floor. Pause for two seconds with the front of your ribs and navel pressed toward the floor. Remember to rest your head in your hands so your neck and shoulders can stay relaxed. Lower and repeat 15 to 20 reps. Rest 20 seconds and repeat another set.

Source: Los Angeles Times

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