Machine Crunch

machine crunches

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting on the machine with your hands holding the handles. Your feet wedged under the pads :

  • Inhale and round your back to bring your torso to your thighs.

  • Exhale at the end of the movement

This exercise is excellent because it allows you to adjust the weight relative to your level. You can use lightweights if you’re a beginner or heavyweights, without risk, if you’re an athlete.

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-Steph

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High Pulley Crunch

high pulley crunches

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Kneeling with the bar behind your neck :

  • Inhale and round your back to bring your torso toward your thighs

  • Exhale at the end of the movement

rectus abdominis

This movement is never done with heavyweights. The goal is to focus on the sensation to better target the work on abs and mainly rectus abdominis.

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-Steph

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Specific Bench Sit-Ups

specific bench sit up

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Your feet wedged under the pads with your torso in the void and your hands next to each ear :

  • Inhale and raise your torso to try to touch your knees with your head rounding your spine.

  • Exhale at the end of the movement.

specific bench sit up

flexor muscle thigh

This exercise is excellent for working rectus abdominis and a little bit your obliques. It’s good to know that during anteversion of your pelvis, iliopsoas, rectus femoris and tensor fasciae latae are strongly solicited.

Note

This movement requires good power in abs. It’s necessary to do exercise easier before to gain this power.

Share this article if you think it can help someone you know. Thank you.

-Steph

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Incline Bench Sit-Ups

incline bench sit ups

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting on the bench with your feet under the pads and your hands behind your neck. Inhale and tilt your torso without ever exceeding 20° :

  • Move your torso back up by slightly rounding your back to better target the effort on recuts abdominis

 

  • Exhale at the end of the movement.

This exercise work the entire rectus abdominis muscles and iliopsoas, rectus femoris and tensor fasciae latae (these last 3 muscles help pelvis anteversion). This movement is to do with high sets.

Variant

incline bench sit ups

When you back up, you can do a rotation of your torso to transfer a part of the effort to the obliques.

Example

A rotation to the left work more intensely right abdominal external oblique, left abdominal internal oblique and rectus abdominis on the right. Twists can be done alternately or unilaterally. The goal is to focus on the muscular sensation and it’s unnecessary to incline the bench too much.

Diagram showing the senses of action of abdomen muscle and the system of viscera’s compression

action abdomen muscle system viscera compression

 

  1. Rectus abdominis

  2. Abdominal external oblique

  3. Abdominal internal oblique

  4. Transverse abdominal

With quadrupeds, the entire rectus abdominis muscles passively support the viscera (like a hammock ) and help a little in locomotion.

With human being in bipedal mode, the entire rectus abdominis muscles have hugely strengthened so that the torso and pelvis is upright and prevent the pelvis from tipping excessively during walking or running. They became powerful muscles of contention and they built a strong core to maintain viscera in an active way.

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-Steph

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Calves Over Bench Sit-Ups

bench sit ups

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Your legs are on a bench with your back to the floor and your hands behind your head :

  • Inhale and raise your torso as high as possible to touch your knees with your head by rounding your spine.

  • Exhale at the end of the movement.

bench sit ups

This exercise works recuts abdominis and more intensely the parts above the navel.

It’s good to know that farther is your torso from the bench, this increases the mobility of the pelvis. This allows a greater range of motion and works more flexors muscles of the hips (iliopsoas, rectus femoris and tensor fasciae latae).

bench sit ups hand elbow position

Share this article if you think it can help someone you know. Thank you.

-Steph

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Gym Ladder Sit-Ups

gym ladder sit ups

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Hook you feet in the gym ladder with your thighs vertically. Your back to the floor and your hands behind your head :

  • Inhale and raise your torso as high as possible by rounding your spine.

  • Exhale at the end of the movement.

This exercise mainly works rectus abdominis and a little bit internal and external obliques.

rectus abdominis

abs muscles anatomy

It’s good to know that farther is your torso from the gym ladder and hook your feet lower, this increases the mobility of the pelvis. This allows a greater range of motion and works more flexors muscles of the hips (iliopsoas, rectus femoris and tensor fasciae latae).

Share this article if you think it can help someone you know. Thank you.

-Steph

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Sit-Ups

sit ups

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Lying on your back with your knees bent. Your feet are on the floor and your hands are behind your head :

  • Inhale and lift your torso rounding your back.

  • Exhale at the end of the movement

  • Back to the starting position but your back shouldn’t touch the floor.

  • Do it again until the burning sensation in your stomack.

This exercise mainly works rectus abdominis and a little bit hip flexors and obliques.

Variants

sit ups

sit ups inclined board

  • To make it easier, you can do this exercise with your feet blocked by a partner

  • To make it easier, you can do this exercise with your arms extended forward

  • For more intensity, you can do this exercise with a inclined board

Note

Women generally have less developed bust and proportionately larger legs than men. It’s easier for them to do sit-ups and not take off the feet during the movement.

Share this article if you think it can help someone you know. Thank you.

-Steph

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