The 12 Days of (Christmas) Exercises: #3

Today is the 3rd day in our 12 Days of (Christmas) Exercises and it is the Rope Climb Crunch. This exercise works the rectus abdominus. This abdominal muscle runs vertically up and down the front of your abdomen and plays a key role in maintaining good posture.

Lay down on your back, hold both arms above you, and imagine there is a rope hanging down from the sky. Using your arms, pull on the imaginary rope bringing your torso higher and higher off the ground. If you're able, come all the way up to the top, sitting up tall. This is a slow, concentrated contraction for the rectus abdominus.

Slowly lower your torso back down to the ground as you climb down the imaginary rope with your arms. Repeat this movement until you are unable to maintain good control while raising up or lowering back to the floor. The stronger your abdominals get the more you will be able to do!

Please do not attempt this if you have not been cleared by your physician to exercise!