Crunches - Phase 4

Crunches - Phase 4 - Hypertrophy Phase 2 - Day 5: This is the final exercise for the abs; the crunches. As mentioned previously, you've already worked them really hard during the big compound movements during the quads and calf workout. Starting flat on the floor, pull in the navel to start the contraction. Crunches are a very short movement, which suits the abs fine as any extra flexion will start to bring in the hip flexors. Basically you're bringing the bottom of the ribcage towards the hips. 3 sets of 15 reps will finish the abs off for Hypertrophy Phase 2 and really improve their functionality. - Nick Jones - World Bodybuilding Champion & Joel Ramintas - Natural Bodybuilder