Double Crunch
Embed Code
Save to Smartphone (2.52 MB)
Save to Disk (3.15 MB)
Print Version
Save to Device (2.52 MB)
Connect
Email Page
Send Via Text
Instructions
 
ImageSubmitted by: Justin Leonard
Last updated: 11/6/2011


The double crunch exercise involves two movements: a traditional abdominal crunch and a reverse crunch or knee-in. The reverse crunch portion of this exercise is supposed to target the lower portion of the abdomen. However, it is important to note that whenever the knees move toward the chest from a supine position (on your back), the hip flexors are the prime movers.

Begin this exercise by lying on your back. Your legs should be bent at 90 degrees or greater. Interlace the hands behind your head. Once in position, perform an abdominal crunch while simultaneously moving your knees toward your chest. Be sure to contract the abdomen, then slowly return to the starting position.

Notes: You should exhale as you crunch the abs. Never crank the neck during the crunch. Your head should remain facing upward toward the ceiling at all times.
Image
Step 1
Lie down with feet bent. Place hands behind your head.
Image
Step 2
Simultaneously crunch the abdomen and bring knees toward the chest.
Image
Step 3
Return to the starting position and repeat the exercise.
Discussion
 
Exercise Details
 
Category
Ab Exercises ( view all )
Difficulty Level LOW
The double crunch is a low difficulty exercise.
Target Muscle
Abs (rectus abdominis)
  
Related Equipment
 
Featured Videos
 
Workoutz.com Newsletter
Learn about new exercises, workouts, and more! Sign up for the workoutz.com newsletter. It's FREE!
© 2014 Workoutz.com - Use of this website constitutes acceptance of our Terms of Use and Privacy Policy. Workoutz.com is Upfront