Why Crunches Suck and What to Do Instead

Okay seriously, how many times have you heard the "I do 500 crunches in the morning and 500 more at night" thing?

ere!s why this "uantity can #e reached$

%&hey!re not #eing done with integrity'

&here' So, why DO crunches suck?

Sim(ly #ecause the a#dominal wall ) (elvic *loor aren!t #eing recruited *ully, leaving you to do re(etition a*ter re(etition and get more o* a (lace#o e**ect, rather than actual work' & +&,S W - & .- S/C01can you see my (onytail 23-I4 in the air? -eeeeeah5that,s #ecause I,m W6.4C I47 8- 4.C0 everywhere instead o* using the core musculature' 3ook at my el#ows1what the hell are they doing there? 4O& I479 Core work has :.6O to do with el#ows'

+4D & +&,S C6+;9

&he sim(le$ crunches are not core work'

What I have *or you #elow WI33 work, guaranteed, 4o <'S'

.=ercise >?$ Sta#ility <all 3eg ;ull

% 3ie on #ack % @ legs on to( o* sta#ility #all % 6aise one leg u( to ceiling, hold it there % Other leg remains on the sta#ility #all % Shoulders u(, #ack ) down % ands on sides o* head Ado 4O& clas( *ingers togetherB % 0ee( el#ows #ack % .ngage (elvic *loor A(retend you!re going (ee, now sto( going (ee55did you *eel the s"ueeCe? & +&!S the (elvic *loorB

&he 8ovement$

% ;art ?$ Start #y #ending knee on sta#ility #all toward you then straighten out the leg'

6e(eat this D times slow and deli#erate

% ;art @$ +dd in crunch #y li*ting shoulder #lades o** the *loor +S -O/ CO4&I4/. ;+6& ?'

6e(eat D times slow and deli#erate

% ;art E$ add in movement o* leg Athe one still u( toward the ceilingB #y #ringing leg in toward the #ody +S -O/ CO4&I4/. ;+6& @'

6e(eat ?5 re(etitions ;.6 SID. slow and deli#erate

.=ercise >@$ 6everse Crunch on Slant #oard

% 3ie on #ack *eet at the decline % 7ra# handle or sides o* (ads % Scoot all the way down so arms are straight % <endF(ull knees toward chest % Dro( heels toward #utt % I call the a#ove @ #ullet (oints "tight ) tucked"

&he 8ovement$

% 6everse crunch getting knees all the way to chest % &hat means you!re raising your #utt o** the slant #oard % Do 4O& touch or rest on the slant #oard when coming down

6e(eat ?0 re(s