crunch, contract, stretch
When it comes to getting a flat tummy, you have to go beyond century-old sit-ups. Exercises that really engage your core will ensure a tighter, stronger mid-section.
WHAT IT WORKS?
The basic abdominal crunch mainly works the rectus abdominis muscles. The rectus abdominis are at the front and center of the core; they attach above to the breastbone and the ribs, and extend to the pubic bone. Their main job is to flex your trunk (core), or bring your ribs and pelvis closer together. This particular exercise is an extension of the basic crunch; it urges you to perform a complete and concentrated contraction while adding a slight stretch of the hamstring muscles. The focus should be on performing a slow and controlled movement.
WHAT YOU DO?
• Lie flat on your back.
• Extend your legs and arms straight pointing them toward the ceiling.
• Lift your head and shoulders off the ground; look straight up toward your toes.
•Reach your hands to grab your legs (behind each calf, if you can); this will add a slight stretch to the movement.
• Keep your butt and pelvis pressed to the floor.
• As you hold the crunch, really contract the muscles in your stomach while stretching up; exhale for a count of 5-8 seconds.
• Slowly return your shoulder and head to the floor, repeat 15 times.
• For maximum improvement, repeat this exercise for 3 sets of 15, 3 times per week.