Most people have never heard of the Myotatic Crunch. A simple, effective ab exercise performed with a BOSU ball or a physioball, it fully stretches and contracts the abs while supporting the lower back.
- Lie on the BOSU ball, positioning it comfortably under your lower back. You’ll get a better stretch in your abdominals while keeping your lumbar spine safe and comfortable.
- Plant your feet with your knees bent.
- Reach your arms over your head and lean back until you feel a good stretch in your abdominals.
- Lift your shoulders up by slowly contracting your abs.
- At the top, contract your abs as tightly as possible while exhaling, then slowly lower yourself back to the starting position.
- Both the lifting and lowering should be very controlled, with a few seconds spent contracting and relaxing.
To maximize muscular performance, fully stretch and contract with each repetition. This is how you strengthen and grow the muscle.
You don’t Bench Press or Squat with partial reps, do you? Abdominal training is the same. For flexion exercises like this, we want full range of motion, something conventional Sit-Ups and Crunches don’t allow.
Add the Myotatic Crunch to your workouts whenever you train your core. I recommend replacing other flexion exercises—Crunches, Leg Raises, Sit-Ups, etc.—with this move.
If you aren’t currently training your abs on a regular basis, add the Myotatic Crunch three days a week to start, after your main workout, or on off days. Doing it before a heavy lifting day probably isn’t a good idea, since your abdominals need to effectively stabilize your body during exercises like the Squat and Deadlift.
Source: stack.com November 12, 2013 Matt Dustin