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R O M A N C H A I R C R U N C H E S
Muscles worked: Abdominal (Mostly Upper Abdominal)
Instructions: Climb up and place your legs over the padded cross
bars and your feet under the crossbars in front of the roman chair with the pads on top of
your shins. lean back and place your back against the bench behind you.
Place your hands behind your head and neck and keep them there throughout the entire exercise.
Using your abdominal strength, curl your shoulders up and off the bench towards your hips.
Keep your head absolutely straight looking upwards throughout the entire exercise.
When your shoulders cannot come up any higher, pause there for one second and contract your
abdominal. Return to the starting position and repeat for the number of reps assigned.
Note You can also do this exercise lying on the
floor with your legs resting up onto the top of a flat exercise bench. You may want someone
to hold your legs down so you can fully isolate your abdominal.
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Dont's:
Don't pull your head up with your hands. This can cause neck injuries. Use
your abdominal muscles to raise your shoulders off the bench. Don't bend your neck. Keep it
straight throughout the entire movement.
Alternate exercises: Floor crunches |
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