…continued – Abs
Ab crunches are a tried and true abdominal movement. The primary muscles used are the upper abdominals. Secondary muscles used are the lower abdominals and obliques.
Lying on your back, elevate your knees until your thighs are perpendicular to the floor. With your knees bent and your fists touching your chin raise your shoulders up and toward your knees. Breath out as you contract your abdominal muscles. Hold this contraction for one second and slowly return to the starting position and repeat.
For increased overload hold a weight a few inches in front of your face. Also, do not lie completely back on the floor at the end of each rep. This keeps constant tension on your abs and increases overall intensity.
Follow these guidelines and implementing the Max-OT details will add increased intensity, isolation, efficiency, and overload to your abdominals while decreasing stress to your lower back.