The Body Sculpting Bible for Women (105 page)

Trunk Curl and Crunch

This is yet another great abdominal exercise that works to incorporate and simultaneously involve the upper and lower abs. You should find this easier than the V-Ups but just as effective. The object is to bring the knees to the chest and chest to the knees at the same time. Once you master these movements, you will become a master of abdominal training.

VARIATION:
A difficult variation to this exercise is the jackknife on the ball. From a push-up position, bend your knees, bringing your lower body towards your chest in a reverse trunk curl and crunch.

PROPER ALIGNMENT

Lay flat on your back with knees bent, but lower legs and feet suspended (The correct thigh and lower leg position should look like the number 7).

As you did with the crunch curl, cross your hands across your chest with your thumbs touching each side of your chin.

Once again, the object will be to simultaneously crunch your chest to your knees and your knees to your chest. The elbows will meet with the knees as an indicator of one full rep.

TECHNIQUE AND FORM

Cross your hands over your chest and bring the thighs and feet away from your body in front of you. This will provide a full range of motion for this exercise.

Isometrically contract the abdominal muscles before moving.

At the same time, crunch your chest to your knees and bring your knees to your chest. Your back should come off the ground while your buttocks should also slightly lift off the ground.

By touching your elbows to the knees and vice-versa you will know you have done one full rep. It is at this point that you should squeeze the abdominal muscles as hard as you possibly can. Do not cheat by failing to bring your thighs away from your body in front of you. With each rep, reach out with your feet and allow the lower abs to bring them back in for the knee-elbow touch. At the same time, do not fail to effectively crunch your upper body from the bottom of the floor up to the elbow-knee touch.

VARIATION

Twist on the Ball

This exercise maximizes recruitment of the obliques while working the entire core. If you do not have a fitness ball, perform this exercise on a mat, keeping your shoulders elevated throughout the exercise as you twist from side to side. make sure you are leading with your shoulder and not pulling on your neck.