In this lesson, you will learn how to do crunch extensions. This is one of the best and most challenging abdominal exercises if done as shown here. I actually developed this variation myself while working on abdominal strength for gymnastics. Extend as far as you can while keeping your lower back on the floor and your abdominals contracted. Do between 15 and 30 repetitions per set, and massage or stretch your abs between sets. Find more abdominal exercises on the weight training main page.
Execution
Place your fingers behind your ears, keep your lower back on the floor, and slightly round your back. Extend your legs as far as you can without letting your heels touch the ground. You can also put your hands behind your head, but only use your hands to support your neck. Don’t pull yourself up with your hands. The back of your head or your hands can touch the floor as long as you don’t lift your lower back.
Roll your shoulders off the ground, keep your back rounded, and exhale slowly. At the same time, lift your knees and stop when your thighs reach a vertical position or when your knees are over your lower stomach. Do NOT roll back so that your knees are over your chest!
Keep moving forward until your elbows touch your thighs, but keep your knees still. At this point, it is okay to lift your lower back. Make sure you don’t pull with your arms.
Return to the starting position and inhale. Extend your heels toward the floor and move your head down without lifting your lower back. Keep your abs contracted.
Advice
Do this exercise on a soft surface, e.g., carpet, yoga mat, or grass.
If you can’t fully extend your body without lifting your lower back, just go as far as you can.
You can use ankle weights to make your crunch extensions even harder.
Again, keep your lower back down and your abdominals contracted.
Suggestions
