Lever Lying Crunch (VERSION 2)

The Lever Lying Crunch (VERSION 2) is a challenging yet effective exercise that targets your core muscles, particularly your abdominals. This exercise is an advanced variation of the traditional crunch and requires the use of a lever or barbell to elevate the level of difficulty. By incorporating this exercise into your routine, you can enhance core strength, improve posture, and define your midsection. To perform the Lever Lying Crunch (VERSION 2), you will need a sturdy bench or step and a lever or barbell that you can safely hold above your chest. Lie on your back on the bench or step, gripping the lever with your hands positioned slightly wider than shoulder-width apart. Extend your arms straight above your chest, keeping them fully locked out. Next, engage your core and slowly raise your legs off the ground, simultaneously lifting your upper body off the bench. Focus on contracting your abdominal muscles as you crunch upwards, aiming to bring your knees toward your chest while lifting your torso towards the ceiling. Maintain a controlled movement throughout the exercise, avoiding any jerking or swinging motions. Once you reach the peak of the crunch, pause for a moment and squeeze your abs. Then, slowly lower your legs and upper body back down to the starting position, ensuring that your feet and head do not touch the ground. Repeat the movement for the desired number of repetitions. Remember, this exercise is best suited for individuals who have a strong core and are familiar with proper form and technique. Always start with a weight or lever that allows you to maintain control throughout the movement and gradually increase the resistance as you become more proficient. Incorporate the Lever Lying Crunch (VERSION 2) into a well-rounded core workout program for optimum results.

Instructions

• Lie on your back on a workout bench with your legs extended straight and your feet together.
• Grasp the handles of the lever machine and position them above your head.
• Keep your upper arms stationary as you contract your abs and lift your torso off the bench.
• Exhale as you perform this movement and hold the contraction for a second.
• Slowly lower your torso back to the starting position while inhaling.
• Repeat for the recommended amount of repetitions.

Tips & Tricks

• Engage your core muscles throughout the movement to maximize effectiveness.
• Inhale deeply during the eccentric (downward) phase and exhale forcefully during the concentric (upward) phase of the exercise.
• After completing a set, take a brief rest to allow your muscles to recover before moving on to the next set.
• Gradually increase the resistance or difficulty level as you become stronger and more comfortable with the exercise.
• Focus on maintaining a slow and controlled movement to target the abdominal muscles effectively.
• Ensure that your lower back remains in contact with the bench or floor throughout the exercise to avoid excessive strain.
• Include variety by altering the range of motion or using different equipment, such as an exercise ball or weight plate.
• Support your neck and head with your hands, if needed, to maintain proper form and prevent discomfort.
• Maintain a consistent exercise routine to see progress and improvements in strength and endurance.
• Pair this exercise with others that target different muscle groups in your core for a well-rounded workout.