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Crunches - Phase 3
Crunches - Phase 3 - Hypertrophy Phase 1 - Day 5: A good finishing exercise for the abs are Abdominal Crunches. You've already worked them out really hard during the big compound movements during the leg & calf workouts & now it's time to finish off the session. For the crunches, you should be flat on the floor. Pull in the navel to activate the contraction. Crunches are a very short movement for the abs where you attempt to bring the bottom of the ribcage towards the hips. A full situp isn't really functional as you start to bring in the hip flexors. The abs work & contract in a very static motion generally, & are brought in during everyday motions such as walking, climbing stairs or getting out of bed. So for the end of the hypertrophy phase & to finish off the abs, ensure you complete 3 sets of 15 reps, which will really improve the functionality of them. Nick Jones - World Bodybuilding Champion & Joel Ramintas - Natural Bodybuilder