The abdominal crunch is an exercise that strengthens, tones and stabilizes the muscles of the core. Although this exercise may seem simple at first glance, it can challenging (when done correctly) for even the most fit individuals! This presentation outlines information on the abdominal muscles, the abdominal crunch exercise, exercise cues and tips and an abdominal crunch challenge with five different ab crunch modifications.

1. Presented by
KILLER
ABSTHE ABDOMINAL CRUNCH

2. Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
THE
ABDOMINAL
CRUNCH

3. Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
• The rectus abdominis is a long muscle that runs
the length of the front of your abdomen.
• The origin is located at the pubic bone and
inserts (attaches) to the tip of the breast bone
(xyphoid process) and the cartilage of the 5th,
6th and 7th ribs.
• The rectus abdominis flexes the trunk (to
bend forward) and helps keep pressure on the
abdominal organs.
RECTUS ABDOMINIS

4. Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
TRANSVERSUS ABDOMINIS
• The transversus abdominis is the deepest of the
lateral abdominal muscles.
• This muscle runs laterally (along your side from
back to your front) between the bottom ribs
and your hip bone.
• The origin is located at the bottom of your
ribcage, lower back, and hip bone, and runs
forward to join the oblique muscles at the linea
alba (the line of connective tissue at the midline
of your abdominal muscles).
• The transversus abdominis compresses and
supports the internal abdominal organs.

5. Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
INTERNAL OBLIQUE
• The internal oblique is the middle lateral
abdominal muscle.
• This muscle lies above the transversus
abdominis and below the external oblique. The
origin is located at the lower back and hip bone
and runs at an angle upward and forward to
attach at the bottom of the ribcage, linea alba
and the pubic bone.
• The internal oblique supports the abdominal
organs and flexes and twists the trunk.

6. Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
EXTERNAL OBLIQUE
• The external oblique is the outermost lateral
abdominal muscle.
• This muscle runs perpendicular to the internal
oblique.
• The origin is located along the lower ribs (5th to
12th) and runs downward to attach to the top of
the hip bone and the linea alba.
• The external oblique supports the abdominal
organs, flexion of the trunk, and works in
conjunction with the internal oblique to twist
the trunk.

7. Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
THE ABDOMINAL CRUNCH
The abdominal crunch is an exercise that strengthens,
tones and stabilizes the muscles of the core.
From a flat back, relaxed position, the head and shoulders
round up and flex forward, then return back to the starting
position.
Although this exercise may seem simple at first glance,
it can be challenging (when done correctly) for even the
most fit individuals!

8. Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
KEY EXERCISE TIPS
1. Maintain a neutral spine
Keep a small space (the size of a
small grape in between your lower
lumber spine and the floor. Avoid
flattening your back all the way to
the floor.
2. Keep your feet flat on the floor
Keep your feet together and maintain
even pressure of your whole foot on
the floor.

9. Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
KEY EXERCISE TIPS
3. Lengthen through the neck
Slide the shoulders down and away
from the ears and keep the elbows
wide to open up the chest.
4. Maintain a gaze above the knees
Look at a spot on the wall directly
above the knees and maintain a
space the size of an egg between the
chin and neck.

10. Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
THE AB CRUNCH
CHALLENGE

11. Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
5 EXERCISES
60 SECONDS EACH
2 SETS

12. Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
AB CRUNCH
STARTING POSITION
• Head, and shoulders flat
on floor (elbows wide,
hands behind head)
• Knees hip distance
apart, feet flat on the
floor.
THE MOVEMENT
• Exhale to flex forward
• Raise the head and
shoulders off the floor

13. Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
AB CRUNCH w/LEGS RAISED
STARTING POSITION
• Head, shoulders and
arms flat on the floor
• Legs raised (thighs
perpendicular to the
floor)
THE MOVEMENT
• Exhale to flex forward
• Raise the head and
shoulders off the floor
• Extend the arms parallel
to the floor

14. Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
AB CRUNCH w/LEGS RAISED + REACH
STARTING POSITION
• Head, shoulders and
arms flat on the floor
• Legs raised (thighs
perpendicular to the
floor)
THE MOVEMENT
• Exhale to flex forward
• Raise the head and
shoulders off the floor
• Extend the arms 45º
towards the toes

15. Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
AB CRUNCH w/LEGS EXTENDED
STARTING POSITION
• Head, shoulders and arms
flat on the floor
• Legs raised (thighs
perpendicular to the floor)
THE MOVEMENT
• Exhale to extend the arms
and legs 45º
• Raise the head and
shoulders off the floor
(reaching towards the
toes)

16. Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
AB CRUNCH w/LEGS EXTENDED + REACH
STARTING POSITION
• Head, shoulders and arms
flat on the floor
• Legs raised (thighs
perpendicular to the floor)
THE MOVEMENT
• Exhale to extend the arms
and legs 45º (legs apart)
• Raise the head and
shoulders off the floor
(reaching between the
knees)

17. Presented by
THANK
YOU!For more information visit
www.todaysfitnesstrainer.com