“What I love about the V-up is, like the hanging leg lift, is we’re taking an aspect of that lower abdominal work and then the hollow hold and we're taking that spinal flexion of upper abdominal work and we're making more of a dynamic movement bringing them together,” Forzaglia says. This exercise is about reaching up and creating a ton of spinal flexion as we drive our hands and feet at the top of the movement, then coming back down to that hollow hold starting position. Think hollow holds with even more spinal flexion and you’ve got the V-up. If you really want to challenge your core in a way that crunches can't, you want to try the V-up. “That's what you're doing on the hold and that's why it's such a terrific option.” “Imagine taking the hardest part of a crunch done right and just holding that moment for 30 seconds or 45 seconds,” Samuel says. If you really care about your fitness, you must visit our website htt. Instead, the position reinforces tight core control. Hanging Abdominal Crunch: Target Area, Preparation, Correct Position and Technique of doing it. Hollow holds shift the focus to isometric contractions, forcing you to hold down that desired spinal flexion without any neck engagement. The positioning of this move allows you to brace your core which can really allow you to work that full six pack. Keep your focus on bringing your glutes forward during contraction phase of this hanging movement and you’ll almost always bring you solid abdominal compression rep after rep, no matter which option of the leg raise you prefer. Instead of crunches, try these three proven ab workout alternatives. 3 Crunch Alternatives to Train Your Six-Pack “If you can lie there and do 1,000 crunches and you're gonna tell me you did 1,000 crunches, I'm gonna tell you that you probably don't have a six pack,” Samuel says. An ideal target range should be in the 10 to 15 rep range, which should push your abs enough to begin building the strength you’ve been working toward. You'll never really challenge yourself with crunches until you start pumping out a ton of reps, and that's just ineffective. So again, what’s the point of performing these religiously (or at all)? Crunches Are Too Easy However, once again, all the work your neck takes on during your crunch session takes away from any real spinal flexion. Getting your abs to drive into the spine in full flexion is essential for building ab strength. Crunches Aren't Effective for Spinal FlexionĪ strong core relies on excellent spinal flexion through the entire length of the spine - from the thoracic through the lumbar region. This is causing more stress in the neck flexors than it is actually engaging your core, and forcing your neck to take most of the load isn’t ideal at all, especially when the goal is to engage your ab strength. No matter how disciplined you think you're doing your crunches, most people lead the movement with the neck. Here are three reasons why you should stop wasting time and reps with ab crunches.
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