# Abs Training <center><div class="videoWrapper"> <iframe width="560" height="315" src="https://www.youtube.com/embed/2RrGnjxSsiA" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe> </div></center> ## Physiology - Lumbar Flexion (Rectus Abdominis) ## Weighted Crunch - Grab rope with pinkies up against the handle, pull it behind head - Squeeze glutes for PPT - Initiate movement by thinking about crunching the rope both down and in - Do not jerk your head up and down - Allow your lower back to straighten up on the negative - Moderate to light weight zone, 12-20 reps - Do not pull rope with your arms: loose grip, think of arms as connectors - Do not flex only upper back ## Hanging Leg Raise - 1.5x shoulder-width grip - Roll hips forward and up - Crunch your lower abs in your upper abs together - Hips should stay stable - 6-15 reps - Do not only bend the knees - Do not use excessive momentum ## Bicycle Crunch - Spinal Flexion (Rectus Abdominis) and Spinal Rotation (Obliques) - Hands behind head - Right elbow to left knee by twisting torso and crunching your abs - 15-20 reps - Do not just move your arms: crunch your abs