1. Works the Abs Like All Crunches Do
The figure four crunch works the abs like any other crunch. When you shift the body, it changes the focus on specific muscles in the abdominal area and strengthens areas missed by normal crunches. This is also a good one to vary your workout with. The position of the leg adds extra weight when you lift of the lower half of the body and makes the exercise more difficult.
2. Get in Position
Lay on the floor and lift your knees as you keep your feet firmly planted. Put your hands behind your ears, just touching the head. Lift your right leg and lay the ankle on top of the opposite knee. The cross over resembles a figure four, hence the name figure four crunch.
3. Crunch Time
Lift your left foot slightly off the floor. As you do, lift the head. Bring your knee and forehead toward each other, pause and slowly drop back down to the start position. Do several reps and sets of these on one side and then switch position so the left ankle is on the right knee. Repeat. Do as many reps as possible and continue to add to them as you gain strength. Don't try to actually touch the knee to the head, but only bring it toward you slightly. The goal is achieved in the lift, not the actual touching.
4. Make It Really Burn
Add wrist and ankle weights to increase the level of difficulty. Begin with an ankle weight on your foot crossed over the knee. As you become comfortable with that, add one to the other ankle. Finally, make the exercise especially challenging by using weights on your wrists. Do not add weights until you feel accomplished in the original exercise. You can also add variety to the exercise by pulling cables or adding barbells to the crunch. Simply hold the barbell to the side of your head when you begin the exercise.
5. Don't Forget to Stretch the Abs
Don't forget to stretch before you do any exercise and remember to cool down afterward. Abdominal exercises, like all exercises, need a warm up stretch and cool down stretch to maintain optimal performance. For a good ab stretch, get on your hands and knees with your knees shoulder width apart. Walk your hands out and drop the lower half of your body. Keep your arms straight as you feel the stretch. Walk back up round your back and push back with the arms. Keep your arms straight as your fanny juts out and head lowers toward the floor. Feel the stretch.
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