1. Great for the Abs
The double abdominal crunch works all the muscles in the ab area, particularly the rectus abdominus and obliques. The act of rolling the spine upward allows for deep muscle development and gives you a flat stomach with that six pack you've wanted.
2. Ways to Do the Double Crunch
You can do the double abdominal crunch several ways. The two basic variations are to do it on a mat using your own body weight, or to do it with a resistance machine. Using a resistance machine makes the double crunch more difficult, so master the double crunch on the mat before you move to the machine.
3. Get into Position
Lie down with your back flat against the floor. Lift your knees so your legs form a "V" position with the knees pointing upward. Lift your feet so the calves are parallel to the floor and your thighs are perpendicular to the floor. Your hands should be behind your head and the elbows pointed outward. You're ready to do the crunch.
4. The Double Crunch
Lift your head and shoulders off the floor while you pull your knees toward your head. Your pelvis should come off the ground. Exhale while you try to touch your knees to your chest. Make sure to keep your elbows extended outward so the motion of the lift comes from the abdominal area. As you inhale, return your legs to the starting position with your thighs perpendicular to the floor. Lower the head back to the ground, as well. Focus on the muscle groups in the abdominal area and feel each one working. Move slowly through the exercise and repeat the reps to your comfort level.
5. Do the Double Crunches with Resistance
Attach a bar to the lower cables on one machine and a rope to another machine's lower cables. Hold the bar between your feet with the bar on the top front of them. Bring your legs up so your thighs are perpendicular to the floor. Grab one end of the rope in each hand and pull your fists toward your chest. Slowly begin the double crunch by lifting your head as you pull your knees toward your chest. Exhale as you do this. Pause for a second and go back to the original position with the knees perpendicular to the floor and your head resting on the floor. Inhale as you go to that position. Do as many reps as you feel are appropriate for your physical condition.
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