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Pump Up Your Abs Properly – Use Powerful Kneeling Abs Crunch
Kneeling abs crunch with resistance bands is a classic way to strengthen your abs. They allow you to work out the muscles as efficiently as possible and relieve unnecessary stress from the lumbar region.
Targeted muscles
When performing kneeling abs crunch with resistance bands, all abdominal muscles work in a complex manner. This is the main benefit of the exercise.
More specifically, the following are involved in the movement:
Rectus abdominis muscle
Oblique muscles (external and internal)
Transverse muscles (located under the internal oblique)
The exercise doesn’t put stress on the lower back, it is quite comfortable and suitable for those people who have suffered injuries of the lower back and spine.
Of course, adherence to technique is an important condition for the safety and effectiveness of the exercise. We’ll talk about it further.
Exercise technique
Kneeling abs crunch with resistance bands can be performed using a rope trainer. If you have visited the gym, you have probably already used such a trainer to train the muscles of the back and arms.
First, you need to set up the simulator and take the starting position:
Follow these steps:
Repeat 20-25 times without stopping and rest a little. Do 1-2 more sets.
https://www.youtube.com/watch?v=AV5PmZJIrrw
Workout tricks
The main mistake beginners make when doing kneeling abs crunch with resistance bands is to confuse the exercise with bending. They practically do not affect the abdominal muscles, transferring the main tension to other muscles and making crunches useless.
When doing crunches, be sure to round your back from lumbar to shoulder level. During the exercise, avoid arching the lower back. If you do the exercise with a straight back, all the load from the press will be transferred to the back muscles
Do not take too long pauses and do not linger at any point in the amplitude. One rep follows another to the end of the exercise. Don’t forget to rest
At the bottom of the amplitude, the elbows should be close to the knees, but you should not pull the weight down with your hands. Hands are just a “hitch”, only the abdominal muscles make an effort. Many try to bend too low, literally touching the floor with their foreheads. In fact, over-leaning does not make the exercise more effective; on the contrary, it prevents the muscles from working properly
Try to maintain abdominal tension throughout the exercise
Keep your torso in one position. Swaying the body will lead to the fact that part of the load will go to the hips
Don’t use heavyweights. Blocks that are too heavy can provoke stretching of the muscles of the arms, injure the elbow joints, and simply pull you up, not allowing you to perform the exercise. To prevent it, choose the optimal weight
Like other ab exercises, crunches on the block machine should be done at the end of the workout. It is better to end the workout with a stretch.
https://www.youtube.com/watch?v=NJQROeaBiVE
Kneeling abs crunch with resistance works effectively on the superficial and deep abdominal muscles. Exercise can give you beautiful abs, cut your waist and give your belly the perfect shape. It’s perfect for both beginners and advanced athletes.
