PROGRAMME 9
Beginner Crunch (Fig. a) :
1(a).When the stimulation starts, gently press your lower back into the floor
and contract your abdominal muscles as hard as is comfortable. Do not raise
your head off the floor and keep your neck muscles as relaxed as possible.
Fig. a
Standard Crunch (Fig. b) :
1(b).When the stimulation starts, slowly curl your shoulders forward, making
sure that your lower back stays on the floor. Ensure you do not jerk your
head forward. When raising your head, avoid neck strain by keeping a space
approximately the size of your fist between your chin and your chest.
Fig. b
PROGRAMME 10
Side Crunch (Fig. c) :
Fig. c
2. Hold each contraction for three seconds, then return to the starting position
and relax fully. The stimulation will stop.
3. After a three second relaxation period, the stimulation starts again. Repeat
step 1(a) or 1(b) and step 2 depending on the type of crunch you are doing.
1.When the stimulation starts, slowly curl one shoulder upwards and towards
the midline/centre of your body. Your shoulder should finish 8-10cm (3-4")
from the ground. Keep your lower back on the floor.
Important:
Curl your right shoulder upwards and inwards when the stimulation is on the
left side of your abdomen. Curl your left shoulder upwards and inwards when
the stimulation is on the right side of your abdomen. Always keep your lower
back on the floor and never twist your upper body excessively.
2. Hold each contraction for two seconds, then return to the starting position
and relax fully - the stimulation will stop.
3. After a two-second relaxation period, the stimulation will start again.
4. Repeat steps 1-3.
9
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