Prison Workout: "Couch Crunches"
Prison Workout - "Couch Crunches"
OK these are really just the standard abdominal crunches we have all seen or done (once upon a time) in gym class. I often use my couch instead of a bench, hence the name "couch crunches". If you want to include these in your prison workout (and your cell does not have a couch) rest your feet on the edge of your bed, a chair...almost any raised base. Or be hardcore and just hold your thighs vertical in the air!
I also have some good news for anyone reading this. Guess what? You already have a six pack. This is a little secret that the infomercials do not want you to know about. You already have a six pack, and no amount of crunches is going to slim your tummy. Read that last sentence again.
OK, so why crunches? What crunches will do is build up and define your abs. In order to see your handy work though you will need to burn off enough of the fat covering that covers them. And for that you will want to do aerobic exercises (I recommend walking 6-7 days per week) and eat fewer calories that you burn. It takes a lot of work to truly achieve a visible healthy six pack.±
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How to Do Couch Crunches
Place your hands loosely behind your ears or cross your arms in front of you. To help prevent neck strain do not lock your hands behind your head. Curl your shoulders and torso off the ground up toward your knees. At the top of the movement hold for a moment to squeeze your abdominal muscles hard to achieve maximum contraction. Slowly lower yourself back down.
Do not try to lift your back completely off the floor. Just curl it forward. Do this exercise slowly!
What Does it Work?
Crunches work the rectus abdominis a.k.a. your "six pack" (soon to be more defined). Crunches target the upper abs.
Tip: If you twist your torso as you rise this will work your obliques, the muscles at the side of your abs.
Variations
Varying the height of your feet will put emphasis on different areas of your abs. Abdominal muscles can take a of exercise so it is a good idea to mix things up in order to keep these muscles guessing.
± Abs are one of the top culprits when it comes to feeling down about our bodies. Do not compare yourself to anyone. Do not get so fixated on looking like some model or celebrity that you throw common sense out the window. A naturally healthy body does not necessarily have visibly defined six pack abs.