Crunch with knees to the chest
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The crunch with knees to the chest, better known as double crunch, is an advanced level exercise for training the abdominal area and for the stabilization of the lumbar area. The "reverse crunch" part of this exercise, the one that involves the legs, trains in particular the lower part of your abdominals. It is important to remember that one of the muscles involved in this exercise are the hip flexors: they are the first to be activated during the movement of the knees toward your chest.
How to do it
- 1Sit with your legs bent and feet slightly raised off the ground. Find a balanced position by bringing your arms forward.
- 2Stretch your legs slightly and at the same time bend your body backwards into a reclining position.
- 3With a greater contraction of the abdominal muscles, bring the knees closer to your chest while returning to the starting position
- 4Variant for intermediate level: to decrease the intensity of the exercise, you can perform the movement with supported hands
⚠️ Common mistakes
- Place your heels on the ground during the extension of the legs.
Now you know how it is done. In the app it joins the other exercises and becomes a multi-week plan.
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