How To Do A Kick Down Crunch Exercise

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A kick down crunch is a great core exercise which will really work your abdominal area and give you super strong abs.

The kick down crunch is a harder version of the standard crunch exercise.

Benefits of the kick down crunch

This is a great abdominals exercise and there is no equipment needed as it can be performed anywhere.

Muscle Groups Worked

Step by Step Guide:

  1. Lie flat on the floor with the lower back pressed into the ground
  2. Fingers at the temples, feet and shoulders slightly lifted from the ground
  3. Engage the core and in one movement lift the upper body and the knees into the chest so that the knees and elbows almost touch
  4. Keep looking forward and do not let the chin rest on the chest as this will hurt your neck
  5. Pause for a moment then return back to the starting position

Other Crunch Variations

Crunch On Gym Ball

If you suffer from any back pain it may be advisable to perform the crunch on a gym ball:

  1. Sit on the ball and roll your torso down so that you are lay on your back with your shoulder blades down to your tailbone should be on the curve of the ball while your head, neck and shoulders are above the ball.
  2. Knees are bent and feet flat on the floor at hip width apart
  3. Perform the same abdominal curling movement as instructed above
  4. Move slowly and keep the core muscles engaged so that you feel grounded on the gym ball and do not roll off it

Bicycle Crunches

Not advisable to do it on a skateboard ?

Bicycle crunches are a more advanced way to perform a crunch and give you a fuller workout as they are more intense.

  • Lie on your back with both your feet out horizontal in front of you
  • Place your hands behind your head as if you are relaxing on the bed
  • Bend your left knee to 90 degrees and twist your body so your right elbow touches your left knee
  • Kick your left leg out and bend your right leg to 90 degrees and then get your left elbow to touch your right knee
  • You are twisting your core muscles switching your elbows to touch the opposite knees

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how to do a kick down crunch video demonstration

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