Crunch and Curl Exercise
Hi there, I'm Marc Motemerio and welcome to my signature move. The signature exercise, the crunch and curl, it’s a combination of a lot of disciplines. It’s mobility, its flexibility, its possible agility. You really want to kick it in. I'm going to show you the basic version which would be length flat on the mat on our back. What it is, the basic crunch sit up that what you do is you take your legs, set them up at table top position. And make sure that you have a neutral core engage. You have an option. You can place both hands behind your head or you may place your hands directly overhead or extend them back for a little bit of harder challenge.
What I like to do is leg setup basically here, so you can create momentum to your system when you get into the crunch. So you're going to give me one basic crunch up and come back down again. One basic crunch up and come down again. Make sure you engage in the core and those legs. Crunch up and come down.
Now add a leg extension to do that crunch up and come down. Crunch up and come down. Now take a little more challenging, extend the arms back and come down next to full heel. Here we go. Four and I'm really keeping that core knees nice to the top. Three, watch the technique, its extended, keep it nice and strong. And two, raise it up, reach it back and keep it and nice and strong. One more, this time, takes your legs and arms. Leave it lower, take those in and bring it back and release that down.
Now, if you have a ball at home and I'm sure most of you do. With those with a ball just close it in, fantastic, fantastic balance too. First of all, stimulates the central nervous system. Place your butt directly just underneath the target zone for me. Grab on knee and grab the other knee. Find your good balance point.
Now from that balance point, what I like you to do is extend one arm and extend the other arm. From there, trying to extend into some exercise, so you crunch up and come back down. So from here, what I want you to do is extend your legs and come back. And extend your legs and come back.
Now, let's try and do it. Next thing to do is the extension reach and come back. And extension of the reach and come back. Let's do two more of those. Extension of reach, that’s it. You go more one minute of that challenge, reach of the legs, and reach of the arms. Hold it there and roll it back up. Wow, my core is solid. The more you do this exercise, the more successful you’ll be. And that’s what I believe in, exercise, rehearse, rehearse, practice, practice perfection.
Transcription by:
Scribe4you Transcription Services