There are two types of obliques: external and internal. They’re actively engaged when you raise your knee toward your chest (as when performing a double crunch) and passively engaged when you’re in a seated position. Their primary function is to… wait for it… flex the hip. Your hip flexors are located at the front of your hips and connect the lower body, pelvis, and abdomen. If you shed enough fat from your midsection, this muscle can also become visible, with a segmented appearance that is often referred to as a six-pack. This long core muscle runs from your sternum to the bottom of your pelvis and works to flex your spine. Muscles Targeted by the Double Crunch Rectus Abdominis Instead, keep your lower back pressed into the floor as you lift your knees tilt your pelvis and shoulders toward your belly button as you contract your abs. In order to prevent injury, resist the urge to round your lower back. Keeping your feet elevated will increase your abs’ time under tension, a key trigger for muscle growth, Thieme says. If you’re looking for more of a challenge, don’t let your feet touch the floor for the duration of each set. ![]() You can also try the vertical leg crunch, in which you perform a standard crunch while keeping your legs straight and perpendicular to the floor. If you’re having difficulty with the full movement, don’t lift your shoulders or curl your knees as much.
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