Puregemco Fitness for the Day Crunching Your Core Muscles with Crunche

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Puregemco Fitness for the Day: Crunching Your Core Muscles with Crunches

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The Best Variations of Crunch Routines Are you excited in knowing the different variations you can try at home There are so many crunch routines which can help you effectively lower your body fat percentage. After following one or two of these routines and conversely being truly dedicated with your nutritional diet you can soon say goodbye to your belly fat – then say hello to strong chiseled six-packed abs

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Basic Crunch Before you master the leveled-up crunch routines you have to work out first with the basic crunch. Simply start by lying on your back with your face up. Bend your knees while ensuring that your feet are hip-width apart and flat against the floor. Lightly place your hands behind your head or your neck. Make sure that you don’t lace your fingers across together but position your thumbs behind your ears. Hold your elbows out slightly tilt your chin and then gently tighten your abdominals inward. Curl up your shoulders so your head and neck are lifted off the floor. Hold the form for at least a count or two and then slowly lower back to the initial position. Repeat the process for 12 to 15 crunch count.

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Bicycle Crunch Start the same way you did with Basic Crunch. Once you’ve securely pressed your back to the floor engage your abs muscles by pulling or contracting your navel. Put your hands behind your head or neck and then bring your knees towards your chest. While doing this your shoulders must be lifted off the floor but be careful not to strain or injure your neck. Slowly straighten your left leg out in a 45-degree angle and simultaneously turn your upper body in the opposite direction which is the right side.

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Oblique V-Crunch Begin by lying on your side either left or right. Let’s says you’ll be on your right side wherein you have to place your left hand behind your head while balancing the weight of your body on your right hand against the floor. Gently raise your legs off the floor but make sure that it is in a straight form. Press down into your right hand as you bring your torso towards the direction of your raised legs – creating a V shape with your body and legs. Then lower yourself back to the initial position which counts as one rep. Perform the same process for a few more reps as many as you feel like it.

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Reverse Crunch This variation of crunch routine strengthens not just your abs but also your lower abs and obliques. Begin by lying flat on you back and then slowly contract your abs region while lifting your legs in the air. Bend your knees and place your weight on your hands beside you. Without creating a momentum use the strength of your lower abs to slowly curl your hips off the floor and direct it towards your chest. Hold the position for a count or two and lower yourself back to the initial position which is equivalent to one rep. You can repeat the routine for about 12 up to 15 repetitions.

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Crunch Clap The same as the other crunch routines start by lying face-up with your knees bent. Slowly curl your shoulders towards the direction of your pelvis. Then as you crunch your torso raise one leg while bringing your arms together to clap underneath that raised leg. Repeat the same to your other leg and then return to the starting position which count as one rep. Perform the crunch routine alternately for about 10 to 12 reps.

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Crunch Frog It primarily targets your abs regions core hip flexors and basically your stomach pouch. Simply begin the routine by sitting in a V-like position. Your arms are extended by your side while your upper torso creates a 45-degree angle. Make sure that your legs remain off the floor and then slowly pull your knees towards the direction of your chest.

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Puregemco Fitness for the Day: Crunching Your Core Muscles with Crunches