K... I don't like crunches. Usually they end up hurting my lower back because I'm a goober and arch too much.. nothing like NOT having good form to ruin a decent exercise ! So, I do these... reverse crunches. You can put your hands down by your hips like in the picture, or above your head. You can also, for more resistance, hold a medicine ball between your feet, or even a stability ball up under you knees. But... these... don't hurt my lower back when I do them. Please note, I do realize that after having a child and gaining um yeah 60 pounds (roughly... ) that my abs will never be rock solid, I just have too much extra skin hanging around... but, keeping your abs strong (even though not 6-pack-ish) help everything else, your back, your posture... everything :) So, I keep doing them !
REVERSE CRUNCH
Target Muscles: rectus abdominisSynergist Muscles: obliques, iliopsoas, sartorius
Set Up: Lie supine on the floor with your legs extended in the air directly above your hips and your hands under your hips.
Action: Initiate the movement from your lower abs and curl your hips up off the floor and slightly towards your head. Hold at the top of the movement for a second and reverse the motion slowly to the starting position and repeat.
Do three sets of 15 reps.
Set Up: Lie supine on the floor with your legs extended in the air directly above your hips and your hands under your hips.
Action: Initiate the movement from your lower abs and curl your hips up off the floor and slightly towards your head. Hold at the top of the movement for a second and reverse the motion slowly to the starting position and repeat.
Do three sets of 15 reps.
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