Abdominal Crunch Exercises For Travel Fitness

Video Transcript

Hi I’m Manny Castro, exercise physiologist. I showed you a lot of upper body exercises and I wanted to show you at least one abdominal exercise and it is a very simple abdominal crunch that you can do in any hotel room without any extra equipment or anything. Basically the abdominal crunch is a good way to add variety to your exercise. You can get a good sweat and good work out doing abdominal crunches. So let’s start. What I want to do is my feet want to be flat on the floor and knees bent. My back is nice and flat on the floor. I’m not going to put my hands behind my neck because I tend to cheat by pulling myself up. Remember something the abdominal crunches are really meant to work out the abdominals by lifting the torso up and the torso only needs to come up about 30 degrees to be effective on the abdominals. Once you start rising above 30 degrees then you start working your hip flexors and you really don’t want to do that. There is no need for that. What I like to do is here is my starting position. I cross my hands over my chest and then I keep my eyes focused on one spot on the roof, I bring my chin up to that spot and I crunch. I concentrate on breathing normally, exhaling on the way up and inhaling on the way down. I am concentrating on tightening my abdominals or squeezing on the upward face. Now you can do very high repetitions with the abdominals but to start off with and you are a beginner and you are starting these in yo8ur hotel room while you are traveling, you could start with about 15 to 20 repetitions and about 3 or 4 sets.

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