Floor Crunch Feet on Bench

Cómo hacer el Floor Crunch Feet on Bench

1. 1Lie on your back on the floor with a bench positioned at your feet.
2. 2Place your lower legs on the bench so your hips and knees are both bent to roughly 90°.
3. 3Rest your hands lightly behind your head or cross them over your chest, keeping your elbows wide and your chin off your chest.
4. 4Brace your core and exhale as you curl your shoulder blades up off the floor toward your knees.
5. 5Squeeze your abs hard at the top, holding the contraction briefly without yanking on your neck.
6. 6Inhale and lower your shoulder blades back to the floor under control.
7. 7Complete your reps, keeping the movement slow and the tension on your abs throughout.

Consejos de técnica

• Drive the movement from your abs by curling your ribcage toward your pelvis, not by pulling your head forward with your hands.
• Keep a small gap between your chin and chest to protect your neck and avoid straining it.
• Exhale fully on the way up to deepen the abdominal contraction and improve bracing.
• Move slowly in both directions and pause at the top rather than rushing for high reps.

Errores comunes

• Pulling on your head and neck with your hands, which strains the cervical spine and takes work away from the abs.
• Using momentum to swing up instead of curling under control, which removes tension from the rectus abdominis.
• Lifting the whole back off the floor instead of only the shoulder blades, turning the crunch into a sit-up driven by other muscles.
• Holding your breath through the rep, which reduces core bracing and makes the contraction weaker.

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