I love this exercise it is one of the best abdominal specific exercises out there. If you were looking for a new exercise to add to your routine, this is the one! Here is how to perform one:
- Sit on the BOSU or stability ball. Position yourself so that your lower back is supported by the ball and your tailbone is resting near the side of the ball.
- Place your feet flat on the ground, shoulder width apart or as wide as is necessary for you to perform the exercises through its full range of motion. To increase the difficulty, place your feet close together.
- Reach your arms over your head, parallel or less than parallel to the floor. Reach upwards as you clench your abdomen and hold for 1-2 seconds
- As you begin descending to your bottom most position, keep reaching outwards with your hands. Take 4 seconds to descend until your arms are parallel to the floor, no further. Keep reaching outwards and hold for 1-2 seconds.
- Take another 4 seconds to return to your starting position, still reaching outwards until your arms are (at most) perpendicular to the floor. Hold for 1-2 seconds.
The slow, controlled movement is how you will make the most gains from this exercises. If you can’t manage a 4 second movement with a 2 second hold, then start with a smaller interval.
Even though your arms are full outstretched at the topmost position, your abdominals should be completely clenched. Also, you can time your breath so that your exhale should be finished as you are clenching at the top and your inhale should be finished at the bottom.
Work your way up to 10 repetitions. Once you can complete this with ease try adding a small (I mean small! amount of weight to your hands. 2.5 lbs. should do it.
The myotatic crunch, along with a series of planks and kettlebell exercises are all you need to make huge improvements on abdominal strength and definition. Of course, if You actually want to see them, you have to add a nutritional program that will get you there.
Train safe, train hard