How to make the abs portfolios?

The abdominal portfolio exercise is a good way to strengthen your abdominal belt. Also known as the toe touch crunch, this variation of the classic crunch requires good control of your abdominal contraction to be performed effectively.

How do you do the exercise?

The best way to do sit-ups is to lie down on a comfortable mat.

Extend your legs upward to create a right angle (90 degrees) between your trunk and your thighs.

From this initial position, the toe touch crunch exercise consists of touching your feet with your hands, arms outstretched.

To do this, you must contract your abdominal muscles and lift your shoulder blades off the mat. Be careful, your lower back must remain in contact with the floor. Only your abdominal muscles should be used.

When you have reached your toes, control the movement back to the starting position. Exhale on the first phase of the movement, then inhale on the descent phase.

Repeat this movement several times to feel a burning sensation in your abs.

Muscles worked

You understood it, the toe touch crunch allows you to build up your abdominal muscles.

More specifically, this muscle strengthening exercise targets mainly the rectus abdominis muscle.

The hip flexors and the external oblique muscle are also solicited by this movement.

Do you want to get visible and well-defined abs?

Tips

1. To be effective, the movement must be performed by contracting the abdominal belt, not by using your speed to go back and forth.
2. During the descent phase, maintain the contraction of your abdominal muscles to avoid injuring your back.
3. Remember to breathe well throughout the exercise, even as it becomes more and more difficult.

Variants

• The main variation of the portfolio abs is the classic crunch exercise, as this movement is more accessible for beginner athletes.
• You can also do sit-ups by bending your knees instead of stretching your legs.
• The last option is to start the exercise lying on the floor, and bring your legs up along with your upper body (instead of always keeping your legs straight up).