“Work it Out” – Get over that mid-week hump with the added gusto of a new work out move. Some moves may be borrowed from the Kama Sutra. Possibly.


If you are going to focus on just one place in the whole body to improve performance and endurance, the indisputable answer is THE CORE

Today’s features move works exactly that.

It is known by a few different names. Some call it the “Reverse Superman Crunch”, others call it the “X-Crunch” or “Starfish Crunch”.

Whatever you call it, it will have Superman, your Ex, and those starfish jealous of your abs.

c/o triathlon.competitor.com

c/o triathlon.competitor.com


As you can see, it’s not a very complex move, but it pack a punch in all the right places for building your Core.

The image on the left is your starting position.  You should return to the starting position after each “crunch”.  Make sure to keep your arms as shown in the image – trust me – they will want to be in different places to help leverage you up. Do your best to isolate your core muscles and use only them to propel your body upwards.

Make sure you are lifting your torso to meet your leg –  50/50

[You should come up on the back of your pelvic ridge if you are doing it correctly]

It is easier if you move your leg 80 % of the way and only lift your torso 20%. But to fully engage your core, aim for the 50/50 meet half way!

Do 5 crunches reaching your RIGHT hand to your LEFT foot and then do 5 crunches the opposite way – reaching your LEFT hand to your RIGHT foot.

Remember to come all the way back down and relax your muscles before tightening them again.

Five on each side as described is a “Rep”.

Work your way up to doing 10 reps.

In case you ALREADY have superman abs, for an added challenge, try laying on a BOSU ball instead of the flat ground. The curved side of the ball will increase your available “crunch range” and deepen the stretch of muscle fibers.

Go Work it Out!

Stay Well,




Comment below or email direct to write.with.ms@gmail.com

One thought on “W.O.W. – WORK IT OUT WEDNESDAY 05/13/15

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