McGill Curl-up Crunch
This is a dynamic variation of the McGill Curl-up.
Lie on your back and bend one knee to place that foot flat on the floor while keeping the other leg straight. Place your hands under your lower back to support your natural lumbar curve. Perform crunches from this position, focusing on maintaining continuous tension in the abs.
The McGill curl-up crunch is a good combination of continuous ab tension like an isometric hold and minimal motion for the abs while maintaining neutral spine curvature. It can be used for a low-demand ab exercise to reduce difficulty or to allow very high repetitions, and it can be used in training preparation to get the trunk activated without excessive fatigue.
The McGill curl-up crunch is a perfect candidate for “max” reps—don’t take sets to actual failure, but you can push it. This is a good exercise for training preparation, or in addition to heavier, lower-rep or more difficult ab work in a given workout or in a circuit.