Ab Crunch

May 8, 2010 · Posted in Six Pack Abs

How to Do Gorilla Crunches That Will Get Your Abs Ripped

Ab Crunches

This compound exercise helps build strength as you elevate your lower body from a hanging position with the use of your abdominals. You will be hanging on a chin up bar with your feet suspended while doing this exercise. The gorilla crunches will also help train your biceps and lats as you execute the exercise.

Hold the chin up bar with your palms facing towards you. Space your hands so that it is a bit wider than your shoulders. Let your arms remain straight. Your legs should behind you in a 90? angle at the knees. Your thighs are perpendicular to the floor and your calves are maintained in a parallel position. Cross your feet at the ankles to stabilize your legs. Head, neck, back, and hips should be in a straight line. This will be your starting position.

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Exhale as you simultaneously pull yourself up on the bar with your abdominals pulling your legs at chest level. Keep your knees bent and your ankles locked during the execution. Your end point should be with your nose at the level of the bar and your knees at your chest. Inhale as you go back to starting position.

Keep your abdominals tight and contracted throughout the exercise. You should be using them to lift your knees and legs to your chest to isolate the motion in your abdominals. For an advanced form of training, you can use a medicine ball or dumbbells between your feet. Once you have reached the expert level, you can do a one-arm pull-up with your other hand wresting on your wrist if you wish to target your oblique muscles.

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