Here’s a unique and highly effective way to perform an abdominal crunch. I’ve used this exercise successfully with my clients for years.
It’s called the Sicilian Crunch—not just to honor my parents’ nationality, but because by the time you’re done, it feels like a dozen mobsters have unloaded rounds into your abs! Believe me, this exercise will leave you sore in all the right places.
Not for Beginners
Before attempting the Sicilian Crunch, you need a solid foundation of core training. This is an advanced exercise that places extra emphasis on the eccentric phase—perfect for developing serious core strength, but not suitable for beginners.
How to Perform the Sicilian Crunch
- Lie supine on a Swiss ball with a dumbbell resting on your chest.
- Perform an abdominal crunch as you normally would.
- At the top, extend your arms fully outstretched, in line with your torso.
- Slowly lower yourself back down in a smooth, controlled manner.
- Start with a light weight and do no more than six reps per set.
Train Your Abs Like an Athlete
For a complete core-training routine, check out the program on page 31 of The Elite Trainer. It trains your abdominals in their role as both stabilizers and prime movers, taking into account their high fast-twitch fiber makeup. And yes—it includes the Sicilian Crunch.
Give it a shot and feel the difference!
