Crunches on Bench
Primary Muscle Worked: Just like the hanging leg raises and the cable crunches, you are focusing on your abdominals.
Why I Like It: With the hanging leg raises you are targeting the lower abs, and with the cable crunches you are focusing on the upper abs. With this exercise, the focus is on both.
How to: Lying on a bench, drop your legs off the end, with your feet on the floor. In this position, your abs are already slightly stretched. This helps me feel my lower abs when normally I wouldn’t in a regular crunch. With your fingers placed lightly behind your head (in other words, do not yank your head forward) use your abs to curl up and forward. Make sure to squeeze at the top and then slowly lower yourself back down. To keep constant tension on the muscle, I never fully rest my head on the bench between reps. Again, make sure not to put your chin to your chest. That is just going to put stress on your neck. Keep a space there about the size of a fist.
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