Smith Machine Raised Plate Crunches - Upper Abdominals Six Pack Abs Exercise Guide

Technique - Start by twisting the bar, remove it from the supports and se it to a height just above your knee caps. Next sit down in front of the bar and lay back onto the floor. Place the backs of your ankles onto the bar and slide yourself forwards until your legs are in a L-shape position. Next grip the plate at 9 o'clock and 3 o'clock. Grip the plate flat behind your head and start the exercise when ready. Exhale as you crunch forwards keeping your legs relaxed not allowing them to move, let your abs do all of the work. Squeeze your abs muscles inwards at the top of the motion. Inhale as you lower your upper body back down in a controlled manner not allowing your back to completely relax or allowing any longer than a 1 count before starting the next rep. This technique will maintain pressure on the abs muscles and increase the overall benefits of the exercise.