Floor Crunch

Exercise Instructions:

Setup the floor crunch by laying a mat down on the floor and getting a flat bench and positioning it at the end of the mat to form a T shape. Lay down on the mat and put your legs up on the bench. Your calves should be resting on the top of the bench and your legs should be bent at right angles. Touch the side of your head with your fingertips (do not put your arms behind your neck!). Lift your shoulder blades slightly off the mat to start the exercise, then crunch your abs bringing your elbows in towards your waist. Pause for 1 second at the top, and slowly lower back down to the start position.

Tips & Advice:

Keep your shoulder blades just off the mat for the entire set. Pause for longer at the top of the movement to add extra intensity.

Floor Crunch (legs on bench) Exercise Video

Floor Crunch (legs on bench) video exercise guide. On this page you'll learn how to do a floor crunch (legs on bench) using the correct technique. Below you'll find the floor crunch (legs on bench) video, pictures, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video!

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Ab Exercise

Leg Lifts

Leg lifts are a great way to not strain the lower back. You can modify your leg lifts, if you are having back pain.

Get on your back with your legs lifted up straight and slightly bent. From here you simply move your legs forward and backward to a limited extent. Lift them from the 10 O’clock to the 2 O’clock position if you were looking at your body from one side. Pause when the legs are at 2 O’clock for this to really burn and do the trick. For these you might want to make fists and sit on them for added support to the lower back.

You Don’t Have To Go To A Gym To Work Out.

What? No gym? How will I get buff?

For those of us lucky to live in locations with great weather, we can use the great outdoors as our natural gym. You can do your stretches at the park. Some people like to stretch in their living room before they go out so that they can lie down on the floor without getting dirty.

You should stretch for at least 10 minutes before starting any exercise.

Don’t forget to stretch after your work out, too.

You don’t have to run on a treadmill or on the track. You can run up hills or up and down the stairs. Running up hills or up stairs not only gives you a good cardio workout, but you also get more strength and muscles in your legs.

Dips are great anywhere! Dips strengthen and tone your triceps. You just need to put your hands facing you on a sturdy surface, such as a chair, bench or steps. Steady your legs in front of you so that you can sink to a seated position, while your arms bend to a 90 degree angle.

Push ups on the steps. You can do this in the city or even your house. As long as you have steps and are steady, you can challenge yourself in many ways with push ups.

Maintaining balance is important as we age. If you have steps, stones or any other solid surface, you can leap from one to another to maintain your balance.

Don't forget to stretch after your work out.


Contact me at melissa@ultrafitsf.com for personal training in the park.