The crunch and hanging knee raise are abdomen-strengthening exercises that are similar in the way they target the abs. You do crunches while sitting on the floor. Hanging knee raises require the use of a horizontal bar from which the person hangs. Some controversy exists about how effective crunches are in building those "wash-board" abs weight trainers desire. The consensus generally stands on the notion that crunches will succeed only when combined with a healthy, weight-maintaining diet, and other exercises, such as the hanging knee raise.
Basic Crunch
Lie down on your back and put your hands on your chest. Refrain from putting your hands behind your head because this induces neck strain, particularly when you are fatigued and want to use your neck instead of your abs to perform the exercise. Bend your knees for lower back support. Slowly, pull in your abdomen muscles to raise your body. When you reach a partial sitting position, exhale, hold the position for a few seconds and then lower yourself back down while you inhale. Try performing as many crunches as you can before resting, but do not over do it. When you are tired, you won't receive the full benefit of the exercise.
Reverse Crunch
Lie on your back and slightly bend your knees while keeping your legs in the air. Cross your ankles while legs are raised and place arms beside you on the floor. Keep your back straight throughout the reverse crunch. Begin by raising hips two inches above the floor. Maintain steady hips so you don't allow yourself to roll backwards. Hold your hips in this position for three or four seconds. Concentrate on crunching abs as tightly as possible while keeping shoulders and head squarely on the floor. After lowering your hips to the floor, repeat the reverse crunch about 25 times. Rest for a minute or so before performing another two or three reps.
Basic Hanging Knee Raise
Hanging knee exercises strengthen hip flexor and abdominal muscles, specifically targeting your internal and external obliques along with your rectus abdominis and rectus femoris. These muscles are vital for proper posture and reducing lower back pain. Start by hanging from a pullup bar. Grip the bar with a secure, overhand grasp. Feet should be off the ground. Inhale, raising your knees as high as you can up to your chest. Once your knees reach your chest, hold them in that position and then exhale, slowly lowering knees until legs are extended.
Weighted Hanging Knee Raise
This hanging knee raise is just like the basic one only you utilize a dumbbell to enhance resistance when lifting the knees to the chest. Put the dumbbell between your ankles or use ankle weights if you want. However, the slower you lower your legs after raising knees to your chest, the more difficult it is for your muscles to maintain that position. Weighted hanging knee raises place extra exertion on abs and glute muscles and thus should be reserved for advanced trainers whose muscles have been adequately trained to handle this type of resistance without injury.
References
- Bodybuilding.com: Exercise Guides – Abdominal Exercises
- "Bodybuilding Anatomy"; Nicholas Evans; October 2006
- "Strength Training Anatomy"; Frederic Delavier; September 2001
- ExRx.net; Rectus Abdominus
- ExRx.net; Hanging Leg-Hip Raise
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