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Answer:
The
best crunches for your lower abs are actually
a form of leg raises. The first thing you need
is a rolled-up towel. This forms basically a
cylinder.
Lie
down on the floor and place the rolled-up towel
under the small of your back, just above the
waistband.
Start
with your arms flat on the floor at your sides,
your knees bent 90 degrees and your feet on
the floor.
To
start, splay your knees out to the side at about
45 degrees. This reduces the involvement of
the hip flexors, which will tend to overpower
the lower abs. Now, raise your legs up, rolling
your hips up and over the towel. Keep your back
in contact with the towel throughout the exercise.
Go
up until your thighs are vertical then lower
yourself back down over the towel. Don't let
your feet touch the floor between reps!
Try
to keep your stomach sucked in while you are
doing these for best results.
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The
best upper ab exercise I've found is the abdominal
sit-up. Use the same rolled-up towel as
above in the same position. Don't anchor your
feet for this one as you will activate the hip
flexors.
This
time you will raise your upper body, keeping
your lower back against the towel. Use a sit-up
movement. It won't hurt your back like regular
sit-ups, though, as your back is supported.
Come up to about 45 degrees then lower slowly.
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