JETSET Miami Virtual Manual

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Knee-Strap Crunch

Abdominal Exercises • 39s

Spring Load: LB-MB
Time: 1 min
Machine Set-Up:
Facing back
Black foot straps in hand

Variations:
Scoot seat back closer to line 3
Slide foot straps closer to knees
Change tempo from traditional 4-count crunch to a 2-count, single count or hold
Change arm positions/motion

Modifications:
Slide foot straps closer to hips
Arm position: hands behind head is more challenging; option to reach fingertips forward or place them behind the knees for support/assistance

Up Next in Abdominal Exercises

  • Long Spine Series: Abdominal Moves
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    Long Spine Series: Abdominal Moves

    Long Spine Series: Abdominal Moves

    Spring Load: LB- LB+1Y
    Time: 1 min
    Machine Set Up:
    Face front
    Black foot straps in hand

    Variations:
    Leg Press
    Pelvic Lift
    Combine these two moves

    Modifications:
    N/A

  • Seated Crunch
    00:33
    Seated Crunch

    Seated Crunch

    Spring Load: Any
    Time: 1 Min
    Machine Set Up: Back of the machine, facing front

    Variations:
    Legs straighter
    Tempo
    Range of motion
    Arm placement
    Use of hand weights or Pilates ring
    Can be used as oblique exercise with appropriate variation

    Modifications:
    Knees more bent
    Arm placement
    Limit...

  • Mega Sit-Up
    00:37
    Mega Sit-Up

    Mega Sit-Up

    Spring Load: 3-4y
    Time: 1 min
    Machine Set Up: On carriage, face front, black handles in hands

    Modifications:
    If felt too strongly in hip flexors, cue flattening feet on the carriage under the front s-strap

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