AB CRUNCH EXERCISE
"DEAD FISH" CRUNCH
Ab Crunch Exercise - "Dead Fish" Crunch
|Alternate Names: Straight Arm Crunch, Zombie Crunch, Undertaker Crunch.|
|STEP 1||Lie down on the floor with your legs straight. Place both hands straight and beside your waist.|
|STEP 2||Contract your abdominals and raise your shoulders off the floor. Extended arms should stay fixed.|
|STEP 3||Return to the starting position.|
|Keep your head and back in a comfortably neutral position. Only curl your torso until your shoulders are off the ground. Don't do a full sit up to an upright position. To increase the resistance level, do this movement with small dumbbells in your hands. To decrease resistance, place your hands on your chest or bend your legs slightly.|
This is a variation on the classic abdominal crunch. You may encounter different versions of the name (zombie crunch, dead-man's crunch), but the basic premise is same: execute the exercise with rigidity in your body (except for your abs of course).
Performing this exercise might feel somewhat awkward at first, but once you get used to the movement it will feel perfectly normal.
If you are having problems keeping your legs and feet on the floor it's perfectly OK to secure them under a weighted object like a flat bench for example. After a while, once you perform this exercise with your feet secure for a week or two, you will be able to execute the movement without having your legs weighted down.
Finally, you may want to start the exercise and perform it a bit slower rather than doing it fast with jerking motions.
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