Cocoons

Differentiation: Mechanics

This variation of a crunch is unique. Here is how: you bring your knees to your head from a stretched out position. This movement targets your upper abdominal muscles | and lower abdominal muscles.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Place a padded exercise mat on the floor.

3) Lie flat on your back - with your legs straight and together

4) Place your feet together.

5) Extend your arms on the floor above your head.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Bring your knees toward your chest while raising your head, |wrapping your arms around your knees to form a tight crunch.

3) Hold this position for a count of one second.

4) This is the ending position.

5) Then, relax and straighten your legs while again extending your arms beyond your head.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Your hips should be off the floor at the top of the movement.

Keep your spine taut throughout the movement.

Be sure to contract your abs during every rep so you properly engage your core.

Keep your legs in the elevated position when lowering your feet to the starting position.

Gear Advice

To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.

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