Accordion Crunches

Area Targeted: Middle Abs, Hip Flexor

Set up:
Secure the band(s) to the door with the door anchor at shin height
Clip Bands & Handle Bands: Attach each end of the band(s) to an ankle strap.
Body Positioning: Fasten an ankle strap around the bottom of each foot (with the ring on the bottom of your foot), and lie on your back. Move far enough away from the door so that the band is beginning to stretch. While keeping your legs straight, lift your feet about 6 inches off the floor. Place your arms back so that your elbows are resting on the floor even with your shoulders.

Movement: While balancing on your butt, Pull both feet in, away from the door while you simultaneously raise your shoulders off the floor. Bring your arms forward and wrap your hands around your legs, right below your knee.

Points To Remember: Try not to round your back as your raise your upper body. At the top of the movement your back should be straight and chest up.

Accordian Crunches


Resisted Crunch Accordion Crunches Alternating V-Ups Assisted Situps Get Ups High Low Chops Kneeling Crunch 1 Kneeling Crunch 2 Low High Chops Lying Oblique Crunch Oblique Side Bend Push Throughs Bicycle Abs Crunches Resisted Standing Abs Twist Standing Crunch

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