#17 SUPERMAN CRUNCHES

„ Superman Crunches allow you to test the strength of

your abdominal muscles together with a stable balance
from both sides.

Go to your knees for this exercise and lean your TRAINING: ABDOMINAL MUSCLES
upper body on the usual slightly bent arms. From DIFFICULTY: INTERMEDIATE
this position, you can stretch your right leg stra-
ight backwards and at the same time put your left BEGINNER: 10REP
hand on the side of your head. 
INTERMEDIATE: 15REP
ADVANCED: 20REP
Now let‘s get moving! While you move the right
knee through the air towards the center of your
body, try to touch the knee with the left elbow. At
this point, exhale deeply and simultaneously tigh-
ten your gluteal muscles (buttocks).

Then you go back to the starting position with the

outstretched leg and elbow elevated, from where
the next repetition can start. Perform the sequen-
ce of movements slowly and pay attention during
the entire exercise to maintain focus and balance.

You remain on the hands and knees,

however the sides are interchanged for
a balanced abdominal training and so
you bring your left knee together with right
elbow to the center of the body.

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