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14.12.2013, admin  
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I usually go to the gym three times a week, plus I do home abs workout sometimes in the evenings. Sometimes I add a 4th day of training where I do those exercises that I always ignore, mostly because they hit muscles that already work as secondary muscle in other exercises.
If you are a hard-gainer like me you don't want to waste time with those isolation exercises. I remember doing crunches from when I was a kid, that was the easiest exercise I could ever do at home. The most common form of body crunches is with your feet flat on the ground and your knees bent like in this picture and hands behind your head.
Then you crunch squeezing your abs while you always keep your lower back in contact with the ground.
Don't relax your abs when you go back to the flat position, you should feel the tension for the whole duration of the exercise.
The only thing that matters is that you bring your elbow towards the opposite knee twisting your body while you crunch. The ball should be the right size for you, let's say it should be just a little taller than your knees to be comfortable. You kinda sit on the front of the ball, feet flat on the ground, knees bent on 90 degree angle or even something more.


I recommend using shoes (or bear feet) or doing it in front of a wall so that your feet can't slide forward. To make it more difficult and effective you should try lifting your lower back too and push your feet higher. Without touching the ground with your feet, alternate and bring one knee towards the opposite elbow and extend the other leg like in the picture. If you want to do one more step you can also raise the leg on top and rest on your hand rather than on your elbow.
Enter your email address to subscribe to this blog and receive notifications of new posts by email. I want to explain a few secrets of endurance training by answering some fair and common questions about it. As the temperatures start to get pleasant, it gets harder and harder to drag yourself to the gym to get the exercise you need. By continuing to use this website without changing the settings, you are agreeing to our use of cookies.
I can't fit abs workout in my 3 day split routine, if I did abs at the gym it would probably take me 1 hour to finish everything. People like me, if the want to build serious muscle, have to concentrate on compound movements and eat right.


You just need your body, no extra equipment required (except an exercise ball if you want to use it for crunches). At home I don't have one of those fancy and comfortable office chairs, so one day I decided to buy an exercise ball to use as chair when I work from home. For sure, if well done, there is no rest for your abs (because you keep your legs raised from the ground all the time). Most people find it harder than all other ab exercises because it works that area that you normally don't use in normal life. I became a fitness passionate during the last 10 years, where I learned a lot by studying and also through personal experience.
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