Crunch with the Sand-Pad
- Degree of Difficulty 60% 60%
- Supine position. Legs are bent in the air with the Sand-Pad laying on the lower legs.
- Lift your upper body from the ground.
- Bring back slowly your upper body to the floor.
- In the initial phase you are in a supine position. Legs are bent in a right angle. The Sand-Pad is laying on the lower legs, which are positioned horizontally. Hold your arms in the air, your hands touch the temples.
- While breathing out the upper body comes up supported by the abdominal muscles. These muscles are under high tension. You look upwards. Try to come as high as possible without moving the lower back.
- Bring back the upper body until it is very close to the floor. Don’t lay down on the floor. Start the movement again.
Keep your lower back on the floor. The longer you hold your upper body in the air, the more effective the exercise.
Additional exercise instructions
The Sand-Pad exercise Crunch is a typical exercise to train the abdominal muscles. The higher the weight of the Sand-Pad, the higher the tension in the abdominal muscles.
Related Sand-Pad exercises
The Sand-Pad exercise Siderotation strengthens all core muscles with focus on the lateral abdominal muscles. The Siderotation is a very dynamic exercise and therefore very effective for a warm-up program.
The Sand-Pad exercise Sidestaby strengthens all core muscles and mainly the lateral part of the abdominal muscles and the hip muscles.
The Sand-Pad exercise Balanced Legs stimulates a growth of the abdominal muscles. During the exercise you need to keep balance and therefore you also train the lateral abdominal muscles. The dynamic spreading and squatting of the legs leads you to different loads on the abdominal muscles.
In the Sand-Pad exercise Recrunch Slide you use the Sand-Pad as a slide on a smooth floor. Because of the bending and stretching of the legs in the push-up position, this exercise activates many core muscles. While bending the legs the abdominal muscles, the hip flexors and thigh muscles are activated.
In the Sand-Pad exercise Sit-up you use the Sand-Pad as an additional weight. The difficulty raises when you hold the Pad with your arms extended.
In the Sand-Pad exercise Rotation you turn the Sand-Pad from side to side. This exercise improves your abdominal muscles in a very effective way.