CRUNCH WITH HIPS FLEXED TO 90 DEGREES AND FEET IN SUSPENSION

Type of Exercise

Crunch with hips flexed to 90 degrees and feet in suspension is a monoarticular exercise

Variants

Crunch on the ground

Crunch with hips flexed to 90 degrees and feet supported on elevation

Crunch on a flat bench with hips flexed to 90 degrees and feet supported on a rise

Crunch on a flat bench with hips flexed to 90 degrees and feet in suspension

Crunch with hips flexed to 90 degrees and feet in suspension: Execution

The starting position sees the athlete lying on his back on the floor or on a bench with his hips flexed at 90 ° and knees flexed so that both feet are resting on a rise, such as a chair, a bench (if lying on the floor) , or on a barbell (if lying on a flat bench press with a barbell). The lower limbs must remain motionless for the duration of the exercise. The portion of the body initially in contact with the bench goes from the lower angle of the shoulder blades (variable subject to the anthropometric characteristics of the athlete) to the buttocks, while the shoulder blades and head are suspended and tilted downwards in order to fully stretch the rectus abdominis . The hands can be held at the sides, crossed on the chest, on the sides of the head at the height of the temples, or behind the head with the shoulders fully flexed and the elbows extended. The list has been written in ascending order of difficulty. Once established where to position the limbs, it is no longer possible to change this parameter except as a cheating technique or to lighten the load during a series in "stripping". The execution consists in performing a spine flexion so that the upper back comes off the support surface, while the lower back remains in contact with the floor or the bench for the entire duration of the exercise. The distance between the chin and the sternum should remain as constant as possible. The range of motion is reduced, since lifting the back too much will also flex the hip, turning the crunch into a sit up. In case the lower back comes off the bench during the exercise, despite the " athlete undertakes to avoid it, it is necessary to switch to a less demanding variant of crunch. To emphasize the work of the oblique abdominals, it is possible to perform the concentric phase of the movement by twisting the torso towards the right side; in this movement the work of the external obliques of the left side and of the internal obliques of the right side is maximized. The movement is one-sided and the description refers to the right side. Repeat in a mirror image for the left side.